Earlier this month, my friend Donna left a comment asking about the stretching routine I credit with solving my chronic plantar fasciitis problems. I fully intend to do that, but it will take some time. My 15-minute routine includes moves that I haven’t previously written about. I also need to pull together good photos and video demonstrations.
Fortuitously, during the Australian Open last week, Tommy Paul briefly appeared on the television broadcast while performing two of the stretches in my routine. That background clip came during an interview with his coach as Tommy prepared for his fourth-round match against Alejandro Davidovich Fokina. Since his shoes are off, I strongly suspect these two exercises may be a part of a pre-match warmup to prevent plantar fasciitis.
A picture is worth a thousand words, so I have included a couple of animated gifs that illustrate the two stretches. (If your browser or email client is blocking images, you probably want to view this post directly on my site for clarity.)
Tommy first performs a dynamic kneeling heel-down Achilles stretch. It is done by kneeling on one knee, resting the hands on the raised thigh, and leaning forward while keeping the heel planted firmly on the ground. It is particularly important to increase the range of motion in the Achilles Tendon, as tightness in that location increases tension on the plantar fascia. That reduces flexibility in the foot and contributes to the development or aggravation of plantar fasciitis.
After pulsing forward into the Achilles stretch a few times, Tommy immediately transitions into a dynamic hip flexor stretch while still in the kneeling position.
Tight hip flexors can indirectly contribute to plantar fasciitis by impacting the body’s overall alignment and movement mechanics. When the hip flexors are tight, it can cause the pelvis to tilt forward, which alters force distribution when running and changing direction. Any misalignment can induce overcompensation in the lower body, particularly in the calves and Achilles tendons. Once again, that can create additional strain on the plantar fascia. Addressing hip flexibility and mobility can help alleviate these biomechanical issues and reduce stress on the plantar fascia.
Tommy performs his kneeling hip flexor stretch variation by raising the arm opposite the raised knee and flexing it over and across his body. As a bonus, this movement also activates the obliques, which are essential for hitting tennis shots, particularly the serve.
From the short clip, it is impossible to determine the duration or number of reps that Tommy performs for each move. In my routine, I perform the dynamic kneeling heel-down Achilles stretch for 20 seconds before transitioning into the kneeling hip flexor stretch for another 45. After that, I immediately switch legs and repeat the sequence on the other side.
Overcoming plantar fasciitis takes a proactive approach that addresses the root causes of the pain rather than just the symptoms. Frequently, the problem isn’t in the foot but rather with tight Achilles tendons or calves. Incorporating stretches that work those muscles into a daily routine can significantly reduce strain on the plantar fascia. A comprehensive approach that combines these stretches with other preventative measures, such as proper footwear, foot massages, and application of ice to reduce swelling, is essential to produce the best results.
Eventually, I will find the time and a good mechanism to share my full “Feet First” stretching routine. It’s a deceptively big undertaking.
