Plantar fasciitis is the medical term for inflammation of the thick bundle of connective tissue--the plantar fascii--that runs along the bottom of your foot, connecting your toes to your heel, causing pain with each step. There are two types of exercises to help prevent and treat this condition: stretching and strengthening. Stretching keeps the plantar fascii limber, while strengthening exercises help the rest of your foot and leg support you properly.
Toe Stretch
Sit comfortably on the floor and bend one knee. Grasp the toes of your foot and slowly bend them back toward your body. Hold for 30 seconds. Repeat five times per session; aim for three sessions a day.
Rolling Stretch
Roll the arch of your affected foot back and forth over a ball, rolling pin or similar object for five minutes. You can do this with a frozen plastic water bottle or chilled soda can as well; the cold will help lessen the inflammation in your foot. You can do this stretch as often as needed.
Step Stretch
Stand on the edge of a step. Slowly and gently dip your heels below the step until you feel the stretch in your feet and the back of your calf. Hold for 15 seconds. Repeat five times. Do this stretch once a day.
Tip Toes
Slowly stand up on the tips of your toes. Walk steadily and slowly forward for 10 to 15 steps. You can increase the distance as you practice. Do this strengthening exercise once a day.
Pencil Pick-up
Place a pencil on the floor in front of your toes. Use your toes to grasp and hold the pencil. Maintain your grip for five seconds, then release. Repeat 10 times. Do this strengthening exercise once a day.
Towel Pick-up
This strengthening exercise is similar to the pencil pick-up. Lay a clean towel flat on the floor and use your toes to grasp it as if you were going to pick it up. Maintain your grip for five seconds, then release. Repeat 10 times once a day.
