The plantar fascia is a tough band of tissue running from the heel to the ball of the foot. When overstretched or torn, a condition called plantar fasciitis develops. Stretching the plantar fascia can help prevent plantar fasciitis from developing and may help relieve the pain and facilitate healing in the feet of people who already have the condition. To treat or prevent plantar fasciitis, you should aim to do stretches three to four times a day, especially right after waking and before participating in sports or high impact exercise.
Arch Roll
For this simple exercise, sit in a chair and place a tennis ball or 15 ounce can on the floor in front of you. Place the arch of the foot on the curved surface of the ball or can. Press down with the foot and gently roll the foot forward and backward over the curved surface.
Seated Stretch
Sit in a chair and cross the right leg over the left leg with the right foot resting on the left knee. Grasp the toes of the right foot with the right hand. Gently pull the toes back toward the shin, stretching the arch of the foot back. Hold this position for 10 seconds. Repeat the stretch 10 times before switching your crossed legs and performing the same stretch on the left foot.
Grasping Stretch
Place a small hand towel or paper towel on the floor. Stand about 8 to 12 inches behind the towel. Extend one foot forward and grasp the towel with your toes. Pull the towel toward you with your toes. Repeat this exercise 10 to 15 times and then change feet and repeat with the other foot. Another option is to pick up marbles or coins with your toes instead of a towel.
Stair Stretch
To perform a stair stretch, stand on a low stair facing the upstairs direction. Grasp a railing or balcony next to the stair to support yourself. Slide back slightly so that the front half of your foot is on the stair itself and the back half of your foot, from mid-foot to heel, extends off the stair. You should be supporting your entire weight with only the ball of your foot and toes. Slowly lower yourself down so that your heel drops below the level of the step, stretching the calf. Raise yourself back up so that your foot is level with the stair again. Repeat this stretch 10 to 15 times. If you have no stairs, you can use a 2-by-4 piece of wood instead.
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