The feet propel the body during movement, absorb shock and provide balance. When any of the more than 100 muscles in the foot become weak, pain, fallen arches, imbalances and injuries can develop. Weak plantar foot muscles can lead to a condition known as plantar fasciitis, an inflammation of the plantar fascia, a ligament that runs from the heel to the ball of the foot. The American Academy of Orthopedic Surgeons describes plantar fasciitis as the most common cause of heel pain. Exercises that stretch and strengthen the plantar foot and calf are beneficial for preventing this condition as well as improving balance.
Plantar Fascia Stretch
Sit down in a chair and place your injured heel over your other knee. Pull your toes toward you slowly, while feeling a stretch on the bottom of the foot. Hold for 15 to 30 seconds and do three repetitions. This exercise stretches the plantar fascia on the bottom of the foot.
Can Roll
While seated, place your bare foot on a can and roll it back and forth from middle of your arch to your heel. Do this for three to five minutes. This helps to stretch the plantar fascia. It may be particularly beneficial to do this exercise in the morning, notes Columbia University Medical Center, as pain is typically worse in the morning when the plantar fascia is tight.
Towel Curls
Place your foot on top of a towel and grasp the towel with your toes. Curl your toes and bring the towel towards you. Keep your heel on the ground during this exercise. Repeat 10 to 20 times.
Marble Pick-Up
For this exercise, you will need some marbles and a cup. Place several marbles on the floor next to the cup. Keep your heel against the ground. Try to pick up the marbles using your toes and put them into the cup. To make this exercise harder, use coins in place of marbles.
Balance Exercises
These exercises will help improve balance as well as strengthen the muscles of the foot. Stand on one leg. Raise your arch as high as you can. Hold this position for 30 seconds and do two repetitions. Use a chair for balance in the beginning to make this exercise easier. To make this exercise harder, stand on a pillow or foam or keep your eyes closed. When this exercise becomes easy, try lifting the arm on the same side as the foot on the ground straight in front of you. Then slowly bend your knee. Remember to keep your arch held up high. Return to the starting position. Do two sets of 10 repetitions.
