The “Plantar fascia” is a fibrous band running from the under surface of your heel to the ball of your foot. “Plantar fasciitis” is a painful inflammation of this tissue caused by chronic over stretching and mild tearing.
Plantar fasciitis is commonly associated with fallen arches of the foot. To understand how this happens, cup your hand to make a “C” shape. This represents a foot with a high arch. Imagine a band running from your fingertips to your wrist. This represents the plantar fascia. Now, straighten your fingers to simulate what happens when the arch “falls.” When this happens in your foot, the plantar fascia is stretched and can begin to tear away from your heel.
Stand facing a wall with your hands on the wall at head level. Your affected leg to be stretched should be back and straight with your heel on the floor. Your unaffected leg may be bent in front of your for support. While keeping your back straight, lean forward until you feel a stretch in your calf. Against the resistance of the floor, attempt to push the toes of your trailing foot into the floor for seven seconds. Do not lift your heel off of the floor. Relax and lean further forward to increase the stretch. “Lock in” to this new position and repeat three contract/relax cycles on each side twice per day or as directed.