The plantar fascia is a band of tissue that starts at the calcaneus, the heel bone, and branches off under the foot. Plantar fasciitis is irritation and swelling of this thick tissue. Constant long distance running, tight calf muscles and Achilles tendons, and excess weight are all contributors to this condition. Utilize specific exercises to treat plantar fasciitis or prevent it from happening.
Step 1
Walk on your tip toes. Start out with your feet together and take a step forward with your right foot. Lift up onto your tip toes as you lift your left foot off the floor and hold for a full second. Lower yourself down as you place your left foot on the ground and lift up the same way. Continue to walk like this across the room, then turn around and come back. Do this exercise in bare feet.
Step 2
Sit in a chair to do a ball roll. Place a tennis ball on the floor and position the back of your right bare foot on top of it. Roll your foot across the ball and press down firmly until the ball is up to your toes. Move your foot back to the starting point and repeat. Do 10 to 12 reps and switch feet. Use a rolling pin or soup can for a variation.
Step 3
Stand facing a wall to do an Achilles and calf stretch. Place your feet in a staggered stance and place your hands against the wall. Bend your front knee and lean forward while keeping your back leg straight and foot flat on the floor. Feel the stretch in the back of your lower leg and hold for 30 to 45 seconds. Release and repeat with your other leg. To place more emphasis on the lower calf area, bend your back knee as well.
Step 4
Position your feet hip-width apart on a step to do calf raises. These strengthen the calves and stretch the plantar fascia and Achilles tendons. Place the balls of your feet on the step and rise up onto your tip toes. Hold for a full second and slowly lower yourself down until your heels are lower than parallel to the step and toes are pointing up. Hold again for a second and repeat for 10 to 12 repetitions. Perform these one foot at a time for a variation.
Step 5
Perform a downward facing dog yoga pose. This stretches the plantar fascia, calves and groin all at the same time. Lie on your stomach with your feet hip-width apart behind you and your hands directly under your shoulders. Push yourself off the floor, fully extend your arms and lift your hips to form a straight line from your shoulders to heels. Keep your arms, back and legs straight as you raise your hips and push your weight back onto your heels. Hold for 30 to 45 seconds and slowly release. Try to get your feet flat on the floor.
Things You'll Need
- Tennis ball
- Chair
- Stair step
