The sole of the foot contains tiny muscles and a thick cord of tissue known as the plantar fascia. Plantar fasciitis is a condition characterized by inflammation and pain that runs from the heel across the bottom of the foot. Utilize sole exercises to stretch and strengthen the bottom of your feet, and either treat or prevent plantar fasciitis.
Pull Back Stretch
The pull back stretch is performed from a seated position, and it does not take much effort. While sitting on the floor with your right leg straight in front of you, bend your left knee and move it up toward your chest. Place your left heel on the floor, point your toes straight up in the air and grasp the back side of your toes with your right fingers. Gently bend them back toward your shin as far as possible and feel the stretch on your sole. Slowly release and repeat with your other foot.
Step Exercise
The step exercise targets the sole of the foot, the soleus muscle and Achilles tendon. The soleus is part of the calf muscle complex. It starts in front of the gastrocnemius right below the knee and tapers down to the Achilles tendon, which then goes to the heel. To do this exercise, position the balls of your feet on a stair step or aerobic step with your heels hanging over the edge. Keeping your legs straight, lower yourself down as far as possible by bending your ankles. Once you feel a good stretch on your soles and Achilles area, hold for a second and lift up onto your tip toes. Hold again for a second and repeat moving up and down. To strictly use this exercise as a stretch, eliminate the lifting portion and hold the downward position for 30 to 45 seconds.
Seated Towel Pull-back
The seated towel pull-back can also be executed with a tie or belt. While sitting on the floor with your legs straight in front of you and together, wrap the towel around the balls of your feet. Gently pull back until you feel a strong stretch in your soles. Hold for 30 to 45 seconds and slowly release. For a variation, stretch each side independently.
Circular Roll
The circular roll works and stretches the muscles of the sole with the help of a small, round ball. Any pool ball will work, or you can use a tennis ball if you want a softer surface. After taking off your shoes, place one foot on top of the ball. Slowly roll your foot forward back and forth and side to side in circular motions. Gradually apply more downward force to enhance the exercise.
High Lunge
The high lunge is a yoga exercise that stretches the soles, calves, hamstrings and groins in one fell swoop. It is performed with your legs in a staggered position. After taking a long step forward with your left foot, lower your body down into a lunge by bending your left knee. Once your thigh parallels the floor, lean forward, place your chest over your thigh and place your hands on the floor. Keep your back leg straight as you do this and feel the stretch on your sole. After holding for 30 to 45 seconds, slowly release and switch sides.
