What causes plantar fasciitis?

Plantar fasciitis can be caused by or aggravated by overuse, walking barefoot on hard surface, increasing walking mileage too quickly, increase of pace, an increase in body weight, shoes that are worn, shoes that are new and stiff, etc. So these are a few things to consider.

I personally try to always protect my feet wearing good supportive shoes all the time and even in the house I wear a well-cushioned sandal.

Plantar Fasciitis Stretching Exercises

Routine stretching is very important to healing plantar fasciitis. Most of those affected by plantar fasciitis have decreased flexibility and tight Achilles Tendons.

Towel Stretch

Sit on the floor with your legs stretched out in front of you. Loop a towel around the top of the injured foot. Slowly pull the towel towards to keeping your body straight. Hold for 30-60 seconds then relax – repeat 2-3 times.

Plantar Fascia Stretch

With a bent knee:
1.Sit in a chair or the edge of a bed.
2.Place palm of hand over the toes and ball of foot.
3.Keeping the leg steady, pull the foot towards you so that the bottom of the foot is stretched. Hold this for 30 to 60 seconds and release, repeat 2-3 times.

Frozen can roll

Roll your bare injured foot back and forth from the tip of the toes to the heel a plastic water bottle. This is a good exercise after activity and you can freeze the water bottle and this way you get a stretch to the bottom of your foot and it provides cold therapy to the injured area (do for 5-10 mins).

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