Stretches For Happy Feet


Two weeks ago I ran on the treadmill for a few days because the sidewalks were covered with slush. I must have been heel striking pretty hard because I woke-up with sore heels one morning.

This condition is called Plantar fasciitis which is inflammation of the thick tissue on the bottom of the foot. If left untreated it can take a long time to recover. I made an appointment with Dr. Shank at Sage Wellness. He suggested some stetches. Here are a few:

  1. Stretch the soles of your feet. I like sitting on my heels with my toes curled under. If you want more sensation lean back, if you want less lean forward.
  2. Break up scar tissue. Freeze a water bottle and use it to roll under your feet. I love this one because it’s 2 in 1, the ice helps to reduce inflammation and the massaging of the bottle breaks scar tissue.
  3. Stretch your calves. Plantar fasciitis can be caused by tight calves. The simple stretches depicted in photos 2 and 3 are easy and effective. First, preform the stretch with the front leg straight and then with the knee bent to target different areas.

I was told I could keep running. I have been keeping my distances short and taking a few days off. There has been a bit of improvement so I’ll just keep doing what I am doing and be more mindful of my form on the treadmill.