In addition to a plantar fasciitis massage, plantar fascia stretches can help loosen the area and speed up the healing process. Anything that stretches the plantar fascia, achilles tendon and/or calf muscle will aid in the recovery process from plantar fasciitis. This towel stretch will help stretch out all three of these areas with minimal strain.
Towel Stretch for Plantar Fasciitis
Preferably using a hand towel, hold it the long way and wrap it around the arch of your foot. Then, gently pull on the towel to stretch the fascia and calf. You should feel a stretch, but not debilitating pain.
Recovering from plantar fasciitis can be tricky, but we hope that these stretches and massages will help with the recovery process! In addition, implementing orthotics and more supportive shoes can mitigate the risk for developing this injury from the get-go.
The Calf Stretch
Prop your foot up against a wall at a 45 degree angle and lean in until you feel a stretch. Stretching out the calf muscles help to loosen the plantar fascia as well, as having a restricted range of motion through the calf is often a leading cause of plantar fasciitis and achilles tendinitis.
The Seated Plantar Fascia Stretch
Sit in a chair and cross one leg over the other knee, so your ankle is sitting on top of the opposite leg. With one hand holding your ankle and the other holding your toes, gently pull your toes backward until you feel a stretch in the bottom of your foot. Hold this stretch for 20-30 seconds, and repeat 2-3 times. Perform this stretch daily.
Another alternative to at home massages for plantar fasciitis is visiting a physical therapist or massage therapist who can help with these exercises and techniques.