Plantar Fasciitis is a common ailment that slows us down and stalls our ability to complete physical exercise, but while many people reach for pain killers, or rely on massage to mute their predicament, Jake Blundell, known to his millions of social media followers as “Elastaboy” suggests stretching for greater success.
Plantar Fasciitis is the inflammation that gathers in the soles of our feet and is the most common cause of heel pain. The plantar fascia is a fibrous, ligament-like, structure that extends from the balls of the feet, all the way to the toes. It is strong, yet flexible, and by connecting to the bones of the foot, it creates the arches in our feet.
Plantar Fasciitis can be triggered by overly repetitive use, or hyper extending, and anything that causes damage will result in inflammation, making it painful to walk or bare weight on the foot. Depending on the severity, Plantar Fasciitis can be alleviated without medical care, and gentle stretching is a recommended method of active recovery.
Thankfully, Jake Blundell, who specializes in longevity via physical rehab and stretching, recently took on this irritating issue by sharing a potential solution via social media, suggesting that while massage and painkillers may offer temporary relief, there are three exercises that you can try to help get back on your feet. “Massage isn’t bad, it can temporarily reduce pain and make walking feel more comfortable,” said our flexible friend. “But if that’s all you are doing, you’re only turning the pain volume down. You’re not making your foot more resilient.”
Jake “Elastaboy” Blundell’s 3 Stretches for improving Plantar Fasciitis
Toe Extension Stretch
Place your toes up against the side of a solid vertical surface, such as a wall, and keep your heels on the ground. When you feel a stretch, slide the foot down so that the toes remain in an upwards position and the soles of the feet are now also on the ground. Hold that position for 30 seconds, advises Elastaboy,
Single Leg Slow Calf Raises
Standing on a flat surface, Blundell goes up on tip toes and holds the position. While this exercise primarily builds the calf muscle, it also stretches the foot. For a single leg approach, designed to improve balance and symmetry, keep one foot in the air while performing the calf raise with the other. Some people may find that lifting their bodyweight in this way is uncomfortable, but you have options. Blundell said that a sensible adaptation would be to remain seated, or to perform the move with both legs. Hold for as long as reasonably comfortable.
Manual foot manipulation
“Spend a couple of minutes, spreading, lifting, and controlling (the feet) to help support your arch,” advised Blundell, who explained that a little discomfort during these exercises “can be okay,” but further qualified his statements by adding that there is a great way to test the effectiveness of these exercises.
“The real test is tomorrow morning,” said Blundell. “ If your first step’s pain is about the same, or better, keep progressing. If it’s noticeably worse, reduce the load, the reps, or the range (of motion) next time. And, if your pain keeps getting worse, or hasn’t improved after several weeks of consistent rehab, it’s time to get assessed. There may be something else going on.”
