Another exercise is called the tri-plane Achilles heel stretch. Begin by standing with your feet apart, directly under your hips. Advance the left foot approximately 6 to 10 inches ahead of the right foot. While shifting most of your weight onto your left foot, press the left knee forward until only the toes of your right foot are in contacting with the ground. Point your left knee toward the left and to the side. You should be able to feel the stretch in the left Achilles heel. Return to the original position with your left foot ahead of the right. Repeat in each direction, 20 times. This study was a prospective, randomized trial of a total of 66 patients, with evaluation every six weeks until 12-months post treatment. Four patients were secondarily excluded after the trial began; 29 patients received a standard dose regimen, and the remaining 33 patients received a low dose of radiation therapy The standard dose patients were treated with a total dose of 6.0 Gy, applied in 6 single fractions of 1.0 Gy twice weekly on non-consecutive days. The low dose arm received 0.6 Gy, applied in 6 single fractions of 0.1 Gy twice weekly on non-consecutive days. Lean forward against a wall with one knee straight and the heel on the ground. Place the other leg in front, with the knee bent. To stretch the calf muscles and the heel cord, push your hips toward the wall in a controlled fashion. Hold the position for 10 seconds and relax. Repeat this exercise 20 times for each foot. A strong pull in the calf should be felt during the stretch. Severe heel pain is one of the major plantar fasciitis symptoms in children and adults. In this article, you will find more information on the causes, symptoms and treatment methods of plantar fasciitis. Before starting any stretches, it is always better to warm up. The most easiest way to warm up is walk up and down the stairs. Once you have warmed up, try some of the following plantar fasciitis stretching after consulting your doctor or physician. Plantar fasciitis stretches also include stretching the muscles between the bones of your foot. Spread the pair of toes with your fingers. Stretch the toes by pulling one toe upward diagonally and one toe outward. Alternate the stretch back and forth slowly and gently. Acupuncture & Plantar Fasciitis. Plantar fasciitis is often associated with wearing high heeled shoes or working on hard surfaces without stretching. Gentle stretching of the Plantar Fascia, the Achilles tendon and the calf muscles will all help making your feet and a lot more flexible, which in turn will help reduce the exessive pulling of the Plantar Fascia. Do the stretches fist thing in the morning and avoid walking barefoot on hard floors and tiles. Instead, slip on a pair of shoes with an orthotic inside them. Repeat the exercises (especially the calf stretches) a few times during the day. After prolonged activity, the pain can flare-up due to increased inflammation. Pain is not usually felt during the activity, but rather just after stopping. How Is Plantar Fasciitis Diagnosed? Plantar fasciitis comes about when the plantar fascia is extended due to increased or excessive activity, deficient foot biomechanics or in combined with the normal aging process. The purpose of the plantar fascia is to act as a shock absorber and hold the arch of the foot. The ligament is generally overstretched time and again before any noticible pain starts. The pain is caused by recurring tiny tears occurring in the plantar fascia, normally at the point where it attaches to the heel bone. Gentle Stretching of calf muscles. Wall stretches - 10 seconds each side. Repeat ten times. Do two sets of 10 reps each day. You may also strengthen the muscles in your arch by performing toe curls or "doming". Toe curls may be done by placing a towel on a kitchen floor and then curling your toes to pull the towel towards you. This exercise may also be done without the towel against the resistance of the floor. Plantar fasciitis is usually controlled with conservative treatment. Besides surgery and cortisone injections, physical therapy modalities such as electrical stimulation and ultrasound can be used. Often the foot will be taped to limit pronation. Following control of the pain and inflammation an orthotic (a custom made shoe insert) can be used to control over-pronation. After trying to "tough it out" for a couple of hours, with no success, I acquiesced to my wife's demands and made a trip to see my orthopedic surgeon (the same one who repaired my broken fibula a few years earlier). Post-rest pain occurs after lost periods of rest, such as after waking in the morning, or after prolonged sitting. After prolonged rest, the sharp tearing pain that results usually subsides somewhat after being on the affected foot for about 10 minutes, allowing the fascia to "warm up" and lengthen as a person walks. Behind Foot Solutions is a dedicated team of podiatrists, certified podorthists and shoe experts with over 30 years of experience in foot care. We continually research the footwear industry in search of new concepts and manufacturers that provide the best possible solutions to meet the needs of our customers. A can of a chilled drink is an effective tool for a foot exercise. All you need is a chair, a can of chilled drink and your commitment to do the exercise. The following are the steps to follow when doing the routine. You will see that therapy for plantar fasciitis is not really a big deal.