Plantar fasciitis is an inflammation of the strong band of tissue stretching from the heel to the middle foot bones and is a common source of heel pain. Around 1 in 10 people will get plantar fasciitis at some time in their life, although it's most common between the ages of 40 to 60, report Dr. Tim Kenny and Dr. Beverley Kenny with Patient UK. Exercises that strengthen the calf muscles can help rehabilitate the injured area and prevent a recurrence.
Chair Stretch
To do chair stretches, sit on a chair with your knees bent at a right angle and your feet and heels flat, then lift the affected foot upward while keeping the heel on the floor, holding the position for a few seconds. Physical therapists Tammy White and Phyllis Clapis, with the Summit Medical Group, also recommend a variation, sitting with one foot crossed over the other knee, then grabbing the base of the toes and pulling them back toward the chest.
Rolling Stretch
To do rolling stretches, place a frozen can of juice, a rolling pin or a soda can under the arch of the foot, while seated. Drs. Tim and Beverley Kenny recommend rolling the arch of the foot over the object in various directions for a few minutes at a time, while the therapy team from the Summit Medical Group notes that this exercise is particularly helpful when performed first thing in the morning.
Squats
Squats an exercise recommended by the American Academy of Orthopedic Surgeons. Lean forward onto a countertop or similar surface with your feet spread apart, one in front of the other. Then, flex your knees and squat down, with your heels on the ground for as long as possible before returning to a standing position. This stretches the calves, the heel tendons and the arches of the foot.
Stair Stretch
Stairs are helpful for stretches. Stand on the bottom step, legs slightly apart and heels just off the edge of the step. Using a railing for support, lower your heels with your knees straight, to get an easy but effective stretch for the calves.
Toe Curls
Toe curls are one of the most frequently recommended stretching exercises for the calf muscles, because the exercise both reduces the pull backwards on the heel bone and stretches the Achilles tendon and calf muscles, thereby preventing over-pronation, a common cause of plantar fasciitis. Podiatrist Dr. Stephen M. Pribut suggests sitting on the floor and using a towel to pull the toes toward the body, although you can use an elastic band or similar tool. This is most helpful when you repeat it several times a day, according to the Sports Science Orthopaedic Clinic of Cape Town. When the exercise becomes too easy, add more resistance by placing a book or small weight on the towel.
Toe Raises
In double toe raises, stand while facing a chair back and using it as balance. Press downward with your toes while raising the heels as high as possible. When this becomes easy, add single-toe raises. With one leg placed farther from the chair, and the knee of the farthest leg flexed so the foot raises completely from the floor, press down the toes of the opposite foot and raise your heel.
Wall-Leaning Stretch
The wall-leaning stretch is another of the most highly recommended calf exercises for plantar fasciitis and heel pain, according to the American Academy of Orthopaedic Surgeons. Stand an arm's length away from a wall, place both hands on the wall at shoulder height, with the feet slightly apart and one foot in front of the other. Your front knee should be bent, but the back knee should be straight while you lean toward the wall and hold the position for several seconds.
