Re: PLANTAR F.
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Posted by DENISE C. on June 18, 1998 at 14:53:23:
There is a great lunge you can do - I found a website that pictures the stance - http://www.vytra.com/fitness/pic01.htm. However, the website says to stretch by raising the foot, I usually stretch it by lowering the bent front knee towards the wall. This stretches the plantar fascia - but be careful because it stretches the achilles too, and you don't want to stretch that too far. I do this in the shower every morning, it's the only thing that helps me to walk.Also, my PT said to stand on a step, balls of the feet on the edge of the step, heels hanging down. Raise and lower to stretch fascia. You can also roll a bottle or can under the arch, and also there are towel stretches (put a towel on the floor, put your foot on top of it, and bunch the towel up under your arch using only your toes.)
The lunge works best for me. Good Luck.
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