Check out this quick guide for how to treat plantar fasciitis with some simple steps. Go to: http://www.flexmassager.com for even more info

1. Plantar
Fasciitis
Treatment
and
Stretches
1
http://www.flexmassager.com
Five
Stretches
That
I
Use
to
Treat
My
Plantar
Fasciitis
By:
www.FlexMassager.com

2. 2
Plantar
Fasciitis
Treatments
and
Stretches
http://www.flexmassager.com
Over
the
past
couple
years
there
has
been
a
large
rise
in
the
number
of
people
needing
treatment
for
plantar
fasciitis.
As
many
runners
have
come
to
know,
plantar
fasciitis,
which
can
be
an
exceptionally
unpleasant
problem,
is
when
the
fascia
pulls
off
the
heel.
This
can
lead
to
heel
spurs
and
damage
to
the
ligaments
that
are
in
the
arch
of
the
foot.
Sounds
bad
doesn’t
it?
We
thought
so,
so
we
have
compiled
a
list
of
stretches
to
help
you
prevent,
treat
and
stop
plantar
fasciitis.
Common
signs
and
symptoms
associated
with
plantar
fasciitis
include:
1. Arch
or
foot
discomfort,
exclusively
located
around
the
heel
2. When
getting
out
of
bed,
the
first
few
steps
are
unpleasant
3. Walking
lengthy
distances
or
standing
for
a
long
period
triggers
discomfort
Inflammation
of
the
plantar
fascia
is
the
main
cause
of
plantar
fasciitis
and
is
the
very
first
issue
to
target
for
treatment.
When
the
tissues
become
relaxed,
bodyweight
can
safely
be
placed
on
the
ligament
without
pain.
Through
stretching,
the
tissues
are
ready
to
loosen
up
and
symptoms
may
be
relieved
rapidly.
Plantar
Fasciitis
Therapy
in
Five
Speedy
Stretches
1.
The
Calf
Stretch,
this
quite
common
stretch
that
joggers
use
for
calves
can
easily
also
be
utilized
for
plantar
fasciitis.
This
one
definitely
works
the
heel
and
also
can
be
carried
out
almost
anywhere.
Start
with
facing
a
wall
and
outstretching
your
hands.
Place
one
foot
under
the
body
to
support
your
weight
and
have
the
other
foot
behind
your
body.
Make
sure
your
feet
are
flat
on
the
ground.
You
want
to
experience
the
calf
muscle
get
tight
within
the
leg
that
is
extended
right
behind
you,
you
will
also
feel
a
stretch
in
the
arch
of
the
foot
as
well.
Maintain
this
for
twelve
seconds,
change
feet
extending
back,
then
duplicate
a
few
more
times.
If
you
wish
to
stretch
the
foot
substantially
more,
attempt
to
point
your
rear
knee
close
to
the
ground.
2.Toe
Dips
-­‐
For
this
stretch
your
heels
will
need
to
be
clear
from
the
floor
so
you
must
have
something
six
inches
to
a
foot
high,
and
it
must
be
able
to
sustain
your
weight
(steps
are
good
for
this).
This
is
one
of
the
most
effective
stretches
simply
because
the
major
target
of
this
stretch
is
the
calf
muscles
and
mid-­‐foot.
To
do
this
stretch,
stand
on
the
side
of
whatever
you
are
utilizing
with
one

3. Plantar
Fasciitis
Treatment
and
Stretches
3
http://www.flexmassager.com
half
of
your
heel
draping
off
the
side.
The
rails
on
the
stair
case
provide
a
fantastic
support
for
balancing.
Now,
drop
your
heel
as
far
to
the
ground
as
you
can
manage.
You
will
feel
the
stretch
in
your
calf
muscle
tissue.
Relax
as
mush
as
possible
to
get
the
highest
effect.
Keep
this
position
for
10-­‐15
seconds
then
swap
feet
and
repeat.
Try
only
to
do
just
one
foot
at
a
time
to
receive
the
most
out
of
this
particular
stretch.
After
the
stretch
is
done
and
you
begin
walking
again,
you
will
sense
a
pleasant
stretching
sensation
in
the
arch
area
of
both
feet.
3.
The
Cross-­‐Leg
Stretch
-­‐
this
particular
stretch
is
carried
out
in
a
seated
position
and
involves
using
your
hands
to
stretch
the
plantar
fascia.
To
begin,
sit
on
the
ground
and
bring
one
leg
over
your
other
one,
so
your
right
foot
is
by
your
left
hand.
Now
grab
your
foot
in
the
other
hand
(left
hand
grabs
right
foot)
and
push
your
toes
in
the
direction
of
your
shin.
You
actually
may
use
your
additional
arm
in
order
to
support
your
leg
so
it
won't
shift.
You
actually
might
sense
this
stretch
on
the
underside
of
your
foot,
inside
the
mid-­‐
foot
area.
Maintain
the
following
for
fifteen
seconds
and
after
that
change
feet.
Repeat
three
more
times
with
each
foot.
4.
Bath
Towel
Tug
-­‐
this
specific
stretch
demands
a
towel
to
help
and
it
is
actually
my
favorite.
The
towel
pull
demands
a
large
towel
or
band
that
can
hold
around
your
foot
along
with
reach
to
your
fingers
in
the
seated
position.
The
advantage
of
this
stretch
is
usually
that
it
is
the
best
for
just
the
arch.
Get
started
by
simply
sitting
on
the
floor
and
stretching
one
leg
directly
away
from
you.
Put
the
band
over
the
ball
of
your
foot
on
the
extended
leg.
Continue
to
keep
your
leg
in
a
straight
line
with
your
foot
aiming
straight
up.
Grab
both
ends
of
the
towel
within
your
fingers
and
bring
it
in
the
direction
of
your
body.
Relax
your
ankle
joint;
this
will
help
make
your
foot
draw
backward
to
help
stretch
the
calf
along
with
arch
of
the
foot.
5.
Ice
-­‐
be
sure
you
do
not
ice
a
long
time
because
the
plantar
fascia
is
certainly
easily
exposed.
Damage
can
be
inflicted
on
the
plantar
fascia
when
ice
is
left
on
too
long
so
try
to
keep
it
to
5
minutes
for
every
time.
You
can
easily
use
a
frozen
water
bottle,
however
we
advocate
using
a
icy
ball
since
it
can
massage
the
fascia
and
also
ice
it.
At
this
point,
roll
your
mid-­‐foot
(arch)
over
the
ball
for
5
minutes.
You
should
use
long,
slower
strokes,
which
cover
all
of
your
mid-­‐foot.
After
that
change
feet
and
repeat
a
couple
of
more
times
with
each
foot.
This
will
get
blood
flowing
in
the
area
as
well
as
stretch
the
plantar
fascia.

4. 4
Plantar
Fasciitis
Treatments
and
Stretches
http://www.flexmassager.com
Now
that
you
have
a
basic
idea,
go
try
some
of
these
and
see
how
they
work
for
you.
Send
us
your
feedback
through
our
website
and
let
us
know
what
you
think!
Thanks,
-­‐
FlexMassager
Team