ION Osteopaths

How to fix Plantar fasciitis yourself

If you want to know a great stretch for plantar fasciitis then watch the video below. I won't waste time explaining here what plantar fasciitis is as there are plenty of web pages that will do that for you & if you have the condition then it will probably be causing you some grief so I suspect you will already have been motivated to research what it is.

Stretch For Plantar Fasciitis

Do the stretch in the video for 30 - 60 days, you only need to do the stretch for one or 2 minutes before you go to bed at night.  The problem with stretching is often that you forget to do it or you don't have the room etc - this one just needs you to kneel by your bed, & your trigger to do it is going to bed which everybody does every day!

How soon will it improve

You will see some improvement faster than 30 days but you need to stick with this stretch. Your  plantar fasciitis took at least several months (possibly years) to develop so you don't expect to fix it in a day. Obviously go slowly and take care, judge what your body is capable of & if in doubt  stop. The key is to listen to your body.

 

What other stretches are there

There are lots of variation of this stretch for example putting your foot up against a wall as per this photo another is to use your hand to pull the toes back - I've tried them & they aren't very effective - you can't get enough stretch in the right spot & they aren't as controllable as the stretch shown in the video, give these other ones a try you'll see what I mean! Also the kneeling stretch is great as you can pop a book on the bed and have a read whilst you're stretching !          

 And Here's the Video

[embed width="520" height="400"]http://youtu.be/z5vLzcW3IFc[/embed]   This article was written by Dr Jonathan Evans a Registered Osteopath who practices in the Gold Coast of Australia.