Re: PF stretch update for Tina and scottr
View full discussion posted to ESWT categoryPosted by Julie on 11/23/04 03:00 Poster's previous posts
PLANTAR FASCIA STRETCH
Here is another exercise that you may find helpful. It has been described several times on the board by Dr Z, and has been found in a randomized trial to be an effective non-weight-bearing exercise for plantar fasciitis. We are including it here so that it has a permanent place on the website.
The exercise should be done first thing in the morning, before taking the first step, in order to reduce first step pain. It should also be done two more times during the day.
I will describe the exercise for the right foot. If it's your left foot that is painful, just reverse the instructions.
Sit upright on the edge of your bed (but see Note below *)
Cross your right foot over your left leg, and rest the ankle on the left thigh just above the knee.
Using your right hand, place your fingers across the base of your toes, and gently pull them towards your shin until you feel a stretch through the arch. If you find this painful, do it more gently.
Hold the stretch for ten seconds, and repeat it ten times, three times a day.
While holding the stretch, use the heel of your left hand to gently massage the sole of the foot from the middle of the arch towards the ball of the foot. (This massaging action is Dr Z's addition to the exercise described in the research article. We both feel it enhances the stretch. If you find it at all painful, do it more gently.)
* Note: sitting on the edge of the bed can be a strain on the lower back, especially if the bed is low and/or soft. It is really better to sit on a straight-backed chair. If your hips sink below the level of your knees when you sit on the bed, it will almost certainly be bad for your back - so sit on a chair. Place the chair close to your bed to that you can do the exercise before you take your first steps.
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