Tuesday, August 10, 2010
Plantar Fasciitis: Video on AM Stretches for Plantar Fasciitis
The 2 best ways of stretching the plantar fascia when you are experiencing plantar fasciitis in the morning is the AM towel stretches that the above video demonstrates and the posterior sleeping splint (discussed in a future post). The initial arch stretch is normally held for 30 seconds or 5 deep breathes, the 2nd stretch is deeper and held for 1 minute or 8 deep breathes, and the third stretch/massage for 2 minutes. Considerable relief of the morning soreness should be noted with typical plantar fasciitis. The third stretch/massage should be with very strong pressure on the heel. The patient should use a towel or sports cord that is long enough to minimize pressure on the back or shoulders. When pulling with the towel, there should be no undue stress on the back or shoulders or elbows or wrists. This stretch, by minimizing the morning pain, can greatly speed up the healing of this sometimes frustrating injury.