Plantar Fascia/Heel Cord Stretches

iVillage Member
Registered: 12-09-2003
Plantar Fascia/Heel Cord Stretches
Tue, 07-13-2010 - 1:19am

Bumping this up for Suzan as requested and attaching the stretches again .. I think LOL!

Some may know my story but in a nutshell ..  a few years ago now I had plantar fasciitis.   Walking caused me pain beyond belief!   I tried everything, expensive orthotics, cortisone injections .. everything!   Next step was surgery but the specialist I was seeing suggested I see another specialist who was *into* running etc.


I hobbled in to see this guy and the first thing he did was to take the orthotics out of my shoes and throw them in the bin saying that he never wanted to see those things in my shoes again!   Next he gave me the attached sheet of exercises and told me to do them each ten times, three times a day!


I left in tears of ANGER!   All that money and I ended up with a sheet of exercises!


When I got home dh suggested I give them a go.  I had nothing to lose!


Within a week I noticed a difference, within a couple of weeks WOW and within about a month I was back playing golf!


I have shared these exercises with many.   For those who were conscientious about doing them .. GREAT RESULTS!   It is a PITA doing them but no more orthotics or painful injections.


To this day I have to keep the tendons stretched.   I warm up at the gym and then stretch my feet gently.   If I feel the problem returning then I do the stretches regularly for a few days.


All care and no responsibility with this but the stretches worked for me!

Fly with me to The Sand Box!
iVillage Member
Registered: 03-14-2007
Tue, 07-13-2010 - 11:33am

Excellent information, thank you!!


iVillage Member
Registered: 09-12-2003
Thu, 07-15-2010 - 3:34pm

Thanks Hilary a very very useful bit

iVillage Member
Registered: 12-09-2003
Sun, 07-18-2010 - 7:12am
I haven't needed to see a doctor about my feet since that visit Suzan.
iVillage Member
Registered: 07-04-2007
Wed, 07-21-2010 - 11:57am

Excellent news...glad the exercises have worked for you. Fortunately your doctor knew about the fascia and the problems it can cause when it restricts the muscles.

It is amazing what doctors put patients through trying to find answers. The fascia is on every muscle in the body; it is what holds all your organs in place. I have fibromyalgia and along with fibro many also have a condition called Chronic Myofascial Pain (CMP), but unfortunately most don't know this. Ironically, doctors don't either because they don't learn about this in medical school--they learn the muscles but not all the problems associated with the fascia. I was one of the lucky ones because I learned about CMP and learned how to release the trigger points in my muscles on myself--95% of the chronic pain disappeared once I was able to release the trigger points in my muscles.


Kindness is more important than wisdom,

iVillage Member
Registered: 12-09-2003
Wed, 01-12-2011 - 4:44pm
Bumping this up Suzan! Have just finished my run and done a few of these stretches this morning. Do some of them every day still and they work!