Stretching is one of the fastest and most reliable pain relief methods for plantar fasciitis.
When you have plantar fasciitis, it’s common to have tightness in a number of places, says Schuyler Archambault, DPT, CSCS, a physical therapist and the owner of Arch Physical Therapy and Fitness in Boston.
Common tight spots include the plantar fascia (the thick band of tissue on the bottom of your foot that connects your heel to your toes), Achilles tendon (the tendon that connects your calf muscles to your heel), and calves, she notes.
Stretching loosens the plantar fascia and surrounding tissues, and this can reduce the inflammation that causes pain associated with plantar fasciitis, says Lori Addison Grant, a doctor of podiatric medicine and a board-certified foot and ankle surgeon at Orlando Health Physician Associates in Maitland, Florida.
But stretching is only one piece of a plantar fasciitis treatment plan, Dr. Archambault says, so it’s a good idea to see a podiatrist or physical therapist for plantar fasciitis. In addition to stretching and rest, they might recommend self-massage, over-the-counter pain relievers, and sleeping in a splint that keeps your foot stretched overnight, Dr. Grant says.