Integrate these plantar fasciitis exercises and stretches into your routine to prevent heel pain from this common running injury.
Plantar fasciitis isn’t a pain exclusive to runners, but a lot of people become very aware of it as they up their mileage. And we mean a lot: It’s one of the top five most common injuries among runners, according to a systematic review on musculoskeletal injuries in the sport. “The plantar fascia is a band of connective tissue on the bottom of your foot that runs from your heels to the base of your toes,” Adefemi Betiku, D.P.T., C.S.C.S. a physical therapist in New Jersey tells Runner’s World.
Toe StretchWhy it works: This plantar fasciitis stretch may seem counterintuitve, but “stretching the plantar fascia has been demonstrated to be a successful technique in the treatment of plantar fasciitis, with particular emphasis on mobilizing the big toe,” says Vickerman.How to do it: Seated, cross right foot over left knee. Grasp toes with right hand and pull back, focusing the most on big toe, until you feel a stretch along your arch. Hold for 30 seconds. Then repeat on opposite side.2.
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