No. The current stretching exercises that are recommended for PF are really for stretching the calf muscles and Achilles tendon and can be useful for those, but will not prevent PF. With few exceptions, stretching the PF is not helpful, and I do not recommend it. A stretched PF will give poor support to your foot arch, and cause further problems for you in the future.
Achilles tendon. Stretches are good, google plantar fascial stretches so that you can see a diagram or video. Easier to see than explain.
Stretching Exercise. This stretch works well for my patients. Using a thick phonebook fan the pages and place your foot with the heel down and toes up. Bend your knee and feel the streach in your planter fascia and achillis tendon. Hold for 10 seconds and relese. Do 1 set of 10 two times a day. You control the amount of stretch by how much you bend your knee. Good luck!
Gastrocnemius. Gastrocnemius stretching is the best for plantar fascitis. The key is frequency.
Proper foot support. Supportive shoes and orthotics will provide proper biomechanical support which can prevent excessive arch strain or plantar fasciitis. Stretching exercises to prevent tightness in Achilles tendon and plantar fascia may also be helpful.
Plantar Fasciitis. There is no true prevention, but you can minimize your risks by doing plantar fascial wall stretches 2-3 times daily. Go to YouTube and type "drblakeshealingsole plantar fascial stretches" Good Luck. Dr Rich Blake.
Stretching exercises. Stretching exercises, not walking barefoot, good lace supportive shoe gear and arch supports (orthotics) if necessary.
Lose weight. Maintain your body weight or lose a few pounds if you can spare them. Avoid flip-flops and shoes with no arches, like converse. Stretching before all activities, including walking.
Good habits. If you: #1: wear supportive shoes. #2: use firm inserts or orthotics. #3: regularly stretch your foot and calf, you shouldn't develop plantar fasciitis. Changing shoes, increasing your exercising/running/sports may cause a flare if you're prone to the condition.
Common condition. Plantar fasciitis is a very common condition and its treatment centers around reducing the inflammation to the area. Treatment can take many different directions: nsaids like Motrin (etc), liniments, massage, stretching exercises, night splint, better shoes/inserts, orthotics (you can not get this at a stores scanner), steroid injections, laser therapy or physical therapy. Very few need surgery.
NEED FOR SUPPORT! Most shoes aren't that bad, usually it's the crummy insoles they come with! There are many possibe reasons (plantar fascitis leaps to mind) that you may have pain in the heels, but try arch supports like spenco polysorb insoles (http://www. Spenco. Com/products/footcare/poly-sorb) and otc anti-inflammatories (like aleve). If these don't help, see a podiatrist.
Combo treatment.. If you have plantar fasciitis, and hurt most with the first few steps in the morning, the more you can do together, the better: #1: supportive shoes. #2: firm inserts or orthotics. #3: oral antiinflammatories (check with your doctor). #4: stretching your foot and calf. #5: icing (10 min at a time). You may also need physical therapy or cortisone injections, or eswt if available in your area.
Shoe Inserts. Many different inserts can be of help. Superfeet is one such brand. If off the shelf inserts don't help, custom orthoses from a podiatrist are sometimes needed--these can be expensive and often not covered by health insurance. Best not to go barefoot or wear flipflops.
Look for the cause. Shoe inserts, heel cups and nocturnal splints can all be used with some success. The other important factors are keeping a healthy weight, balancing the foot intrinsic muscles so there is no excess traction on the plantar fascia. You also need to look at other causes. Sometimes the plantar fasciitis is just a symptom and the actual cause is in the calf or even higher up on the limb. Explore.
Superfeet. The type of insert that you should get depends on your foot type; whether you have high or low arches and how much you pronate. However, superfeet has a variety of inserts, and some are custom moldable (heat moldable). Custom orthotics are always best, but can be expensive, so I would try the superfeet first. You could also benefit from shoes with a rigid heel counter.
Powerstep. There are many different kinds of inserts on the market and some are good and some are not so good. When looking for a good insert you want one that can support the arch and not collapse when weight is applied. A couple of brands I have found to be effective are superfeet and powerstep. If you go to http://www. Eastpennfoot. Com/online-store you will find recommended inserts.
Inserts. The best insert is one that is made for your feet. That means the first right thing to do is see your podiatrist for the real thing - custom orthotics that will incorporate the specific need s of your feet. X rays will be taken, biomechanical evaluation, etc.