December 13, 2006 – A simple stretching exercise can greatly, if not totally, reduce the pain associated with plantar fasciitis.
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Plantar fasciitis? |
After developing a stretching technique specific to the sole of the foot, American researchers first assessed, in 2001, the impact on nearly a hundred subjects suffering from chronic plantar fasciitis for at least ten years. month. They then compared the effect of this new exercise to the joint stretching of the Achilles tendon.
After eight weeks, direct stretching of the plantar fascia was found to be more beneficial than that of the Achilles tendon.
This new method involves placing the painful foot on the opposite knee, then grasping the toes at the base, to lift them up to the top of the foot. We hold this position for ten seconds, relax and repeat the stretch ten times, three times a day.
By performing this stretch when getting up or after sitting or inactive for a long time, we limit the micro-lesions that create inflammation, according to the researchers.
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The stretching exercise involves grasping the toes at the base, lifting them up to the top of the foot, for ten seconds. To make sure that the plantar fascia is taut, it is touched with the thumb. The stretch is repeated ten times, three times a day. |
Two years later, the researchers interviewed the participants again. Sixty-six of them answered the call. The result: stretching the plantar fascia not only reduced pain, but also the functional limitations from which the subjects initially suffered.
For 62% of subjects, it took less than six months of daily stretching to achieve positive long-term results. No less than 94% of the participants saw their pain disappear completely or in good part, and 77% said they no longer suffered any limitation in their recreational or daily activities.
Almost all of the subjects (92%) said they were satisfied with the treatment. This stretching exercise is indeed simple and easy to practice.
Plantar fasciitis is the second leading cause of foot pain in Canadians. Most often, it is excess load or stretching, the intensive practice of certain sports or the wearing of inadequate shoes that are responsible.
Martin LaSalle – PasseportSanté.net
Photos are reproduced with permission of the study authors.
1. Digiovanni BF, Nawoczenski DA, et al. Plantar fascia-specific stretching exercise improves outcomes in patients with chronic plantar fasciitis. A prospective clinical trial with two-year follow-up, J Bone Joint Surg – American Volume, August 2006, Vol. 88, no 8, 1775-81.
