Plantar fasciitis involves pain and inflammation of a thick band of tissue in the foot known as plantar fascia. The plantar fascia passes through the bottom of the foot and connects the heel bone with the toes. Plantar fasciitis is a frequent cause of heel pain. This condition is common in pregnant runners, obese people, and those who wear shoes with inadequate support. Stretching exercises for plantar fascia can help relieve pain, but always ask your doctor before beginning an exercise program.
Stretch on the wall
A wall stretch can help strengthen and stretch the calf, as well as soleus and gastronemius, both of the foot muscles. Firmly plant your hands on a wall in front of you with your arms fully extended. Move one foot in front of the other. The foot with plantar fasciitis should remain behind. Slightly bend the knee over the back leg. Hold this position until you feel the calf muscles stretch. Hold this position for 30 seconds. Repeat for three sets of 10 repetitions each day.
Rolling Stretch
A rolling stretch can help prevent recurrences of plantar fasciitis, as well as the development of bone spurs. Complete this exercise in a sitting position, with your back resting on the back of the chair. Most of your weight should remain in the chair while you complete the exercise.
Place a cylinder-like object, such as a can or bottle, under the heel of your foot. Slowly rotate the cylindrical object toward your toes, then slowly lower it back toward your heel. Apply firm pressure to your foot as you complete this exercise. Repeat the rolling stretch 10 times on the affected foot. Try to complete this exercise three times a day.
Stair Stretch
A flight of stairs can help ease the pain of plantar fasciitis. Stand on the edge of a step on the balls of your feet. For added support, hold onto a railing. Slowly transfer your weight to the foot with plantar fasciitis and lower the heel of that foot to stretch the arch and calf muscle. Once you feel a stretch, hold the position for 15 seconds. Slowly get into the starting position and repeat this exercise 10 times.
Towel stretch
A towel stretch can help decrease flexibility and tension on the Achilles tendon, the band of tissue that connects the calf muscles at the back of the lower leg to the heel bone. Sit on the floor with your legs spread out in front of you. Wrap a towel around the foot with plantar fasciitis. Slowly pull the towel toward your body, keeping your body straight. The only part of your body that will move is your foot. The heel should be raised slightly off the ground. Hold this position for 15 seconds, relax for a few seconds and repeat this exercise 10 times.
Tennis Ball Stretch
Stretching exercises create a pulling sensation in the muscles without causing pain. Perform the tennis ball stretch while sitting. Place the arch of your foot on the tennis ball and roll the ball back and forth with the bow. Perform the tennis ball stretch while standing as your condition improves.
