According to the Plantar Fasciitis website, plantar fasciitis is inflammation of the ligament that runs through the bottom of the foot and causes pain that may feel worse first thing in the morning. After the tissues on the bottom of the foot warm up, the pain may subside, but too much activity or long periods of standing and putting stress on the foot can make the pain come back. Treatment may vary for each person with this painful foot condition, so before beginning any exercise, consult your doctor.
First Stretch of the Morning
Since the pain from plantar fasciitis is often the most severe first thing in the morning, do some stretches before getting out of bed advises the Revolution Health website. Alternate flexing your foot and pointing your toes 10 times before you stand up. You may also use a towel to stretch your feet. Fold the towel in half lengthwise and place the ball of your foot in the fold. Holding on to the ends of the towel, stretch your foot and hold to the count of 10. Relax and repeat six times.
Foot Stretch
Stand approximately 1 foot from a wall and place your hands firmly on the wall. Slide the injured foot back about 6 to 8 inches behind the other foot while keeping both feet firmly on the floor. Bend your knees very slowly until you feel the stretch in the back foot. Hold that stretch to the count of 10 then straighten your legs. Repeat this stretch six times. If you have plantar fasciitis on both feet, do six repetitions of 10 with the other leg.
Tennis Ball Roll
Sit in a comfortable chair that enables you to put your feet on the floor. Place a tennis ball beneath your bare foot. Roll the ball back and forth with your foot for approximately a minute. If you suffer from pain with your other foot, switch feet. You may do this as often as you want. If you don't have a tennis ball, you may also use a rolling pin, a broom handle or even cans. You can do this exercise while sitting at a desk or while watching television.
Toe Pick-Up
To prevent plantar fasciitis in the future, exercise your feet to strengthen them. Place objects on the floor and pick them up with your toes. Then drop the objects into a bowl or basket by opening and stretching your toes. You can use marbles, towels or any other objects that you can curl your toes around.
Low or No-Impact Exercise
MayoClinic.com website recommends doing low or no-impact exercise until your foot has healed. Instead of running or walking, swim or ride your bicycle to prevent the injury from worsening. A standard stationary bike will put less strain on your feet than a recumbent bike.
