Proper Stretching for Best Results Treating Plantar Facsiitis

Plantar fasciitis is a painful inflammatory condition involving the connective tissue on the sole of the foot. Acupuncture is helpful in reducing inflammation and pain, but proper stretching techniques are essential to long-term recovery. Research shows that by elongating the gastrocnemius muscle in the calf, tension is released in the achilles and therefore less strain is placed on the plantar fascia. When this routine is followed diligently, range of motion of the ankle can increase up to 30%, risk of injury decreases, performance increases in many activities, and results will be longer lasting than acupuncture alone or with with inconsistent stretching.

If you are a PF patient, this homework is for you

• Frequency: 5 days per week

• Duration: 12 weeks

• Timing:

• Weeks 1-3: Hold each stretch for 45 seconds

• Weeks 4-6: Hold each stretch for 60 seconds

• Weeks 7-9: Hold each stretch for 75 seconds

• Weeks 10-12: Hold each stretch for 90 seconds