There is good news for those with aching feet, especially those with plantar fasciitis pain.
THE MOVES: This small addition to a calf stretch can help alleviate pain associated with plantar fasciitis. Plantar fasciitis is a condition that results in pain at the base of the heel and/or arch of the foot.
ACHING FEET - To ease plantar fasciitis pain, firefighter Dave Orozco added a towel roll stretch to his regular calf stretch. CNS Photo by Nadia Borowski Scott.
WORKS ON: The extended toe position increases stretch in the arch fascia and the deep tendons of the foot and toes. This should be done in addition to "typical" calf stretching.
THE STRETCH: Tightly roll a towel into a small roll and place it on the ground. Take a forward/backward stance. The toes of the back leg should be on top of the towel roll with the heel on the ground. Toes point forward. Stretch the arch by transferring weight to the forward leg, keeping the back knee straight and heel on the ground. Progress until a strong stretch is felt in the calf, Achilles tendon and bottom of the foot.
PRECAUTIONS: With the toes in this position, only transfer enough weight onto them to feel a good stretch.
REPETITIONS: The plantar fascia is very dense, so it takes longer periods to stretch. Hold each stretch one minute or more. Repeat two to five times on each side.
OPTIONS: Use a book or dowel to position the toes. Or use this technique on a slant board if you have one.