Exercise of the Month: Standing Gastroc Stretch

Plantar fasciitis is a painful inflammation of tissue on the sole of the foot, caused by chronic over stretching and mild tearing.

The “Plantar fascia” is a fibrous band running from the under surface of your heel to the ball of your foot.

Plantar fasciitis is commonly associated with fallen arches of the foot. To understand how this happens, cup your hand to make a “C” shape. This represents a foot with a high arch. Imagine a band running from your fingertips to your wrist. This represents the plantar fascia. Now, straighten your fingers to simulate what happens when the arch “falls.” When this happens in your foot, the plantar fascia is stretched and can begin to tear away from your heel.

Try this exercise to relieve plantar fasciitis:

Stand facing a wall with your hands on the wall at head level. Your affected leg to be stretched should be back and straight with your heel on the floor. Your unaffected leg may be bent in front of your for support. While keeping your back straight, lean forward until you feel a stretch in your calf. Against the resistance of the floor, attempt to push the toes of your trailing foot into the floor for seven seconds. Do not lift your heel off of the floor. Relax and lean further forward to increase the stretch. “Lock in” to this new position and repeat three contract/relax cycles on each side twice per day or as directed.

If you continue to experience pain or problems with movement and function please call us.



Dr. Mike Urban's experience in sport performance training, cardiovascular rehabilitation, and neuromusculoskeletal chiropractic disciplines have been achieved through field experience and extensive education that includes training through Chapel, McMurtrie and Bartlett Chiropractic Orthopedic and Sports Medicine Clinic in Chesterfield, Missouri. Dr. Urban checks his email daily and welcomes any questions, comments, or inquiries to info@spineandsportsclinic.com

Posted on July 15, 2016 and filed under Dr. Urban Recommends.