The plantar fascia is a thick band of tissue that connects the toes and the heel of the foot. When too much stress is placed on the arch of the foot, the plantar fascia becomes inflamed, causing stabbing pain in the heel or sole of one or both feet. The pain usually occurs upon arising in the morning and is likely to recur later in the day as well. Sometimes home remedies, including exercise, are sufficient to relieve the pain.
The University of Illinois recommends performing stretching and strengthening exercises six to seven days a week to reduce tension along the arch of the foot. Call your health care provider if there is no improvement after two weeks or if you experience swelling, numbness, tingling or redness in the heels, toes or feet.
Calf Stretches
Stand facing a wall. Place your hands on the wall at shoulder height, and step one foot back at a comfortable distance and slowly bend your front leg. Keep your heels down and your back leg straight. When you feel a gentle stretch in the upper calf of the back leg, hold the stretch without bouncing. Repeat two to three times; switch legs.
Arch Stretches
Sitting comfortably on a chair, grab the toes and ball of one foot with both hands. Pull the toes back until you feel the arch stretch. Repeat two to three times; switch feet.
Heel Stretches
Facing a wall, place your arms on the wall at shoulder height. Step one leg back and slowly bend that leg until you feel a gentle stretch in the lower calf or heel. Do no bounce. Repeat two to three times; switch legs.
Arch Strengthening
Two moves help to strengthen the arch of the foot. For the towel crunch, spread a towel on the floor and use your toes to pull it toward you. Repeat two to three times; switch feet. For the arch roll, sit in a chair and place a tennis or golf ball under one foot. Slowly move your foot back and forth, rolling the ball underneath. Repeat two to three times; switch feet.
