Plantar Fasciitis Can Respond to DIY Stretching Exercises

Plantar fasciitis – or plantar fasciopathy, as it’s sometimes called – is probably the most common cause of heel pain. It involves inflammation of a thick band of tissue, called the plantar fascia, which runs across the bottom of the foot, connecting the heel bone to the toes.  Repetitive stretching and tearing can cause the fascia to become irritated or inflamed. There are many types of treatment, but most cases will recover with conservative treatment within 10 months.

An international group of physicians reported in the Journal of Bone and Joint Surgery on a study they had conducted in 102 patients with acute plantar fasciitis.  (Note:  they had experience pain for less than 6 weeks.)  Half the collective performed an 8-week stretching exercise program 3 times a day, and the others received repetitive low-energy radial shock-wave therapy, once a week for 3 weeks.  All patients were contacted by phone every 2 weeks to assess progress.

At evaluations made at 2 and 4 months, 65% of patients in the stretching group reported ‘total satisfaction’ with their treatment, or satisfaction with minor reservations.  Those taking shock-wave therapy reported satisfaction in only 29% of cases. 

The American Academy of Orthopedic Surgeons describes how to do the stretch procedure:  Sit down. Cross legs, affected foot over the knee of the other. Pull on the toe of the affected foot to bring the ankle and toes up.  Place thumb along the fascia and rub it, to stretch it.  Hold the stretch for 10 seconds.  Repeat 10-20 times for each foot.  Do this in the morning before getting out of bed and after any long period of sitting.   

It seems clear that this simple procedure is fairly effective, and is certainly less expensive than something like shock-wave therapy, or customized orthotics.  It’s well worth trying while you are waiting for that appointment with your orthopedic surgeon or podiatrist.  Or you can splurge on a Botox injection . . .