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Exercises for Plantar Fasciitis


A two-year study done by the American Orthopaedic Foot and Ankle Society (AOFAS) found that 88% of those who used the world’s #1 selling Tuli’s Heel Cups combined with tendon and plantar fascia stretches experienced relief from their symptoms.

Maintaining good flexibility throughout the interconnective chain of the lower leg (ankle, Achilles tendon, Calf) is the best way to heal and prevent the recurrence of plantar fasciitis. In fact, during the AOFAS study, researchers found that it was the combination of heel cups and targeted stretching exercises that provided the most significant relief from heel pain.

Proper stretching and strengthening programs can correct functional risk factors such as tightness of the calves, and weak Achilles tendons or foot muscles, providing both immediate benefits and long-term healing. 10 minutes or more of stretching and strengthening each day is one of the best ways to prevent heel pain.

If you are suffering, you can find plantar fasciitis relief by participating in exercises for plantar fasciitis. When you do these exercises, remember to protect the injured portion of the foot and avoid further injury by wearing the proper heel supports and by doing the plantar fasciitis stretches and exercises with proper form.

Some of the supports you can wear while doing exercises for plantar fasciitis include Tuli’s® Gaitors, Heavy Duty Heel Cups, and DiamondBacks. Products such as these can also be worn during the day while you are participating in everyday activities as well.

Plantar Fasciitis Stretches

There are some plantar fasciitis stretches that we recommend here at Medi-Dyne. They include:

  • ProStretch Plus – You can stretch out the plantar fascia using the ProStretch Plus™ with the toe lift mechanism. It will provide a deep stretch for increased healing and flexibility.
  • StretchRite® – Lay on the floor with your knees bent. Slowly raise one foot up into the air. Wrap the StretchRite® around the ball of the foot and pull down on both handles with your hands. Gently push up with your heel to feel a deep stretch along the plantar fascia.

How to Prevent Plantar Fasciitis

Knowing how to prevent plantar fasciitis will help you to find plantar fasciitis relief by not having to deal with the issue. Whether you have dealt with it in the past, are dealing with it now, or are simply trying to prevent it from occurring in the first place, the following are some ways that you can prevent plantar fasciitis:

  • Weight – Being obese often puts extra stress on the feet, specifically the plantar fascia. Losing weight or maintaining a healthy weight will eliminate that worry.
  • Shoes – Wearing proper shoe supports, such as Tuli’s® products, will give you the proper arch support and cushion that you need to protect the foot. In addition, buy new shoes when yours begin to wear out so that you always have the ultimate in comfort and support.
  • Exercises – Do regular exercises for plantar fasciitis, but know when to stop if you begin to feel pain.

Getting Started

Learn more about how to prevent plantar fasciitis or how to find plantar fasciitis relief with medically approved products at Medi-Dyne. Contact us today at 800.810.1740 or 817-251-8660 and we’ll discuss with you the options you have for how to prevent plantar fasciitis with the proper plantar fasciitis stretches.