More reasons to stretch

Scott Schwab:
If there were not already enough reasons to get your stretch on, here is another. There is an increasing number of people who suffer from the pain of planters fasciitis.

Planters Fasciitis- is a painful inflammatory process of the plantar fascia. Longstanding cases of plantar fasciitis often demonstrate more degenerative changes than inflammatory changes, in which case they are termed plantar fasciosis.[1] The suffix "osis" implies a pathology of chronic degeneration without inflammation. Since tendons and ligaments do not contain blood vessels, they do not actually become inflamed. Instead, injury to the tendon is usually the result of an accumulation over time of microscopic tears at the cellular level. (Read more with attached link).

Most cases of Planters Fasciitis are due to increased body weight, high body mass index ratio, and the lack of stretching. As adults, many times the first thing to go is the stretching. However, even if you do not have a regular exercise routine, keep stretching. Stretching helps tone, strengthen, and give balance to your body. It also allows us to keep injury free. So if you do nothing else stretch for at least 15-30 minutes per day. You will feel better and can avoid having to deal with the pain of planters fasciitis. It is currently estimated that 2 million people per year are diagnosed with planters fasciitis. Do your body a favor and take care of your feet.

Stretches:
Belt Stretch- Sitting on the ground with feet straight in front of you, take a band or a belt and place around your feet and pull back towards your body.
Heel Stretch- Press your hands up against the wall and push back on your legs. One leg behind the other let your front leg be stationary and your back leg do the stretching. Rock back and forth on your toes. This will also stretch your calf.
Tennis ball stretch- Take a tennis ball and put 50% of your weight on the ball under one foot. Flex your foot and move the ball from your heel to your toes back and forth. A water bottle will work as well.
Toe Stretch- While sitting on the ground, plant your heal into the ground and reach forward grabbing your toes. You want to pull your toes back towards your shin. The other leg should remain straight out.