Plantar fasciitis causes inflammation and pain in the heel and the fascia, the tough tissue that runs from the bottom of your toes to your heel. The American Academy of Orthopaedic Surgeons reports that plantar fasciitis is the most common cause of pain on the bottom of the heel. Stretching and strengthening exercises can help relieve heel pain and stretch the fascia, enabling you to resume your normal activities.
Seated Stretching Exercise
The seated stretching exercise helps stretch the fascia on the bottom of the foot. Sit with one leg crossed over the other with the foot of the crossed leg extending over the knee. Pull back the toes on the foot of the crossed leg to stretch the arch of the foot, causing the fascia to feel firm. Hold the stretch for 10 seconds and repeat up to 10 times on each foot. The American Orthopaedic Foot and Ankle Society suggests performing stretches before taking a step in the morning and before standing after you have been sitting for long periods of time.
Calf Muscle Stretching Exercise
Stretching your calf muscles can help relieve the pain of plantar fasciitis, because the condition is aggravated by tight muscles in the calves and feet, according to the American Academy of Orthopaedic Surgeons. To perform calf muscle exercises, place both hands in front of you on a wall and lean forward. Position one leg slightly behind the other. Bend the front leg while keeping the back leg straight to help stretch the muscles in the back leg. Hold the position for 10 seconds at a time for up to 15 or 20 repetitions per leg.
Plantar Fascia Stretching Exercise
Perform the plantar fascia stretching exercise by using the same position used for the calf muscle stretching exercise. Slowly bend both knees for 10 to 15 seconds and then return to a straight leg position to stretch the plantar fascia. FamilyDoctor.org suggests performing stretches at least twice each day and avoiding bouncing when performing stretches.
Toe Strengthening Exercises
Using marbles, coins and towels in exercises can help you strengthen your toes. Keep your feet flat on the floor when performing the exercises. The objective of toe strengthening exercises is to use your toes to pull a towel closer to you or to pick up coins or marbles with your toes. The American Academy of Family Physicians suggests dropping the marbles or coins in a cup after you pick them up. Toe taps may also be helpful in relieving plantar fasciitis symptoms. Performing toe taps involves keeping your heel flat on the floor while lifting the toes. During the exercise, tap the big toe on the floor several times and then lift the big toe and tap the remaining toes. Perform toe taps 10 or more times on each foot.
