Plantar fasciitis is the most common cause of heel pain, according to Drs. Stephen Bartlett and Robert O'Malley, in the April 1999 issue of American Family Physician. Plantar fasciitis occurs when the plantar fascia, a band of tendon that runs the length of the sole of the foot, becomes damaged or inflamed. The most common cause of plantar fasciitis is overuse and misuse from exercise, athletic activities and orthopedic issues like overpronation. In most people, the pain gets worse after periods of rest---especially in the morning---and decreases significantly during movement. This is due, in part, to the fact that movement initiates blood flow and loosens the tendon. There are several exercises that can relieve plantar fasciitis pain by stretching out the plantar fascia and other structures in the foot and lower leg.
Standing Calf Stretch
Stand at the edge of a step, or on a box with adequate support, with your toes on the step and your heels extending over the edge. Slowly lower your heels to the floor, if necessary use the wall for balance. Hold, count to 20, then release. Repeat if desired. If this stretch is too intense on the stairs, then stand on the floor and place a book under the toes of one foot. Step forward about a foot, with the opposite foot, and keep your back leg straight. Lean forward to stretch the calf of the back leg. As the stretch become easier, increase the thickness of the book or graduate to a step.
Downward Facing Dog
Start on your hands and knees, with your back neutral and your hands directly beneath your shoulders. Lift your hips toward the ceiling, forming a triangle with your body. If necessary, adjust your feet forward or backward to affect the angle. Alternate raising and lowering your heels to the floor, bend your knees as if jogging in place. Then, hold and press both heels into the floor. Keep the hips tilted toward the ceiling to stretch the entire back of the leg. Count to 20 then release. Repeat, if desired.
Reclining Hamstring Stretch
Lie on your back with your legs extended. Bring your left knee to your chest and loop a belt or sash around the ball of your foot. Straighten your left leg toward the ceiling, bend your right knee if necessary, and gently pull your toes downward. Hold, count to 20 and release. Repeat, if desired.
Kneeling Toe Stretch
Kneel on the floor and tuck your toes so they are pointing toward your knees. Lean back and sit, gently, on your heels. Hold, count to 20, and release. Repeat, if desired. If your toes are too stiff, or if sitting on your feet is painful, then just tuck your toes and remain upright---or sit back as far as is comfortable. Over time, you will be able to sit fully on your heels, for a deeper stretch.
