The painful condition known as plantar fasciitis takes place when the plantar fascia, or arch tendon, becomes inflamed. This is partly due to tight calf muscles--the gastrocnemius and soleus. The soleus is anterior, or in front of the gastroc, and it tapers down to the Achilles tendon, which ends at the heel. Stretching exercises help lengthen these areas, and conventional exercises strengthen them.
Calf Raises
Standard calf raises are performed from a standing position with your feet hip-width apart. Simply lift your body weight onto your tip toes, lower yourself back down and repeat. These work the gastroc, and both the Achilles tendon and plantar fascia are involved. To increase the stretch on both areas, perform calf raises on a seated calf raise machine. This has a platform where you place the balls of your feet. When you lower the weight, you move your heels toward the floor and point your toes up, causing the stretch. When doing the seated calf raise, your knees are bent 90 degrees, which also causes the soleus muscles to engage more actively than the gastroc.
Towel Stretch
The towel stretch lengthens both tendons and the entire calf muscle. You have two options to do these--on your back or seated. From your back, raise one leg in the air, wrap a towel around the balls of your foot and pull back toward your body. Your leg should remain straight as you do this, and you will notice a good stretch in your hamstrings. While seated, place one leg or both legs out straight, wrap the towel around the balls of your feet and pull backward. Perform both of these stretches with bare feet.
Wall Stretch
The soleus wall stretch targets the Achilles and plantar area. Face the wall, and place your hands on the wall at chest height. Stand with your feet in a staggered stance. Bend both knees to lower your body and lean forward. As you do this, keep your back foot flat on the floor. Once you feel a strong stretch in the back of your back calf and in your foot, hold for 20 to 30 seconds. When doing this stretch, keep your feet pointing forward and make sure to line your knees up with your second toes.
Down Dog
The downward-facing dog is a yoga pose that stretches the Achilles tendon, plantar fascia and hamstrings in one fell swoop. This pose is done from a face-down position on the floor. After placing your hands directly under your shoulders, position your feet hip-width apart behind you. Steadily lift your butt in the air until you have a straight line from your shoulders to heels. From this position, raise your hips high in the air as you push your weight back onto your heels. When doing this, maintain a straight back and straight arms and legs. Once your body forms an inverted angle, hold for 30 to 45 seconds.
