Stretching and Plantar Fasciitis

Often advised as a first line of "treatment" or "cure" for heel pain or plantar fasciitis, should the plantar fascia be stretched? Does the plantar fascia actually stretch?

Since there's a lot of misinformation regarding these questions, it will be answered here. How to do it correctly and when, the actual process, are found within a FootMedic Kit >

First, trying to stretch the plantar fascia should be avoided. Actually, the correct procedure is to relieve muscle tension, NOT actually stretch the plantar fascia...


The plantar fascia doesn't stretch. Creating undue tension on the fascia when injured just aggravates or prolongs the injury.

Tension within the sole of the arch typically arises with plantar fascia injury, usually originating from the Flexor Hallucis Brevis and Abductor Hallucis muscles in the medial arch.

 

If a plantar fascia injury is present, for protection these muscles may contract. This should be leveraged for healing benefit, and poorly timed tension release isn't advised.

Note: Plantar foot muscles can tighten and lift the arch but do NOT tighten the plantar fascia, per se.

Commonly prescribed stretches for the plantar fascia can aggravate the injury...









THIS is to be avoided: Toes held toward shin activates Windlass Mechanism (learn here) and preloads the plantar fascia...it's then put under pressure and tension by kneading.

Tight Gastroc/Soleus (calf) muscles DO put the plantar fascia under tension by lifting the back of the Calcaneus (heel bone).     

THIS particular muscle tension we do not want; it also negatively impacts (restricts) circulation to the foot...

If present this condition should be alleviated. How to do it properly is shown in a FootMedic Kit.

Heel pain felt first standing out of bed is said to be due to calf muscles and the plantar fascia tightening, while asleep. Fact is, the pain is mainly caused by edema pressure.


First-standing puts direct pressure on accumulated swelling. Once we start stepping, edema is gradually purged and the pressure drops, while muscles relax and also ease pressure - with pressure down, the pain subsides.



> FootMedic WarmingPads greatly help ease muscle tension, especially after long-sitting or sleep. Heat helps mitigate tension and pain.



> The common ways of relieving arch and calf tension may result in temporary pain relief but can also aggravate the injury.



> Relieving tension in arch muscles should usually be done before bed and left alone otherwise. The FootMedic Kit shows how.

> FootMedic WarmingPads, once applied during waking activity to confirm temperature range is safe for user - best time to apply is just prior to bed.


> Heat application helps mitigate inflammation, promote healing and keep muscles relaxed. Upon waking we're pain-free.


> Heat application complements healing without any adverse impact on the injury. It's non-toxic, simple to use, and safe.

*FootMedic is not intended to diagnose, treat, prevent or cure any disease.

NOTICE: "Definitive Recovery" assumes plantar fasciitis and/or bursitis is actually present prior to use of FootMedic; that nothing pathological is involved; that the user applies FootMedic according to full directions and uses only as intended.

Stats from American Podiatric Medical Association.

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