"Plantar" describes the bottom of the foot. Plantar flexion is performed when you point your foot downward. The plantar fascia is a strip of tissue that runs across the bottom of the foot, according to the Mayo Clinic website. Plantar exercises help stretch and strengthen the small muscles on the bottom of the foot as well as the neighboring muscles.
Rolling Pin
The rolling pin exercise should be performed with bare feet. This exercise helps strengthen the plantar muscles from a standing position. Place the sole of your right foot on a rolling pin with your heel hanging over about an inch. Gently apply downward pressure and roll your foot across the pin until it is by your toes. Roll your foot back to the starting position, repeat 10 to 12 times and switch feet. If you don't have a rolling pin, use a can of soup or vegetables. If you have symptoms of plantar fasciitis, such as pain on the bottom of your foot, use a frozen can of juice concentrate.
Achilles Stretch
The Achilles tendon runs from the soleus muscle on the back of the lower leg down to the heel. If this tendon becomes tight over time, it can cause the plantar fascia to become inflamed. An Achilles stretch lengthens the Achilles tendon and plantar fascia simultaneously. This stretch can be done with or without shoes. While standing on a step with your heels hanging over the edge, gently lower your heels down as far as possible by bending your ankles. When you do this, keep your legs straight. Once you feel a strong stretch on the soles of your feet and your Achilles tendon, hold the position for 30 to 45 seconds. Turn this into an active exercise by lifting and lowering your heels.
Tiptoe Walking
Tiptoe walking serves two purposes--it stretches the plantar muscles and strengthens the calf area. Come up onto your tiptoes and walk across the room. For a challenging variation, tiptoe up a hill. After you get to the top, walk back down normally, then walk back up on your tiptoes. Walk back and forth in the room or up and down the hill five or six times.
Towel Lift
A towel lift is performed with bare feet. Sit on a chair and place a towel on the floor in front of you. Put your right foot on the towel and grasp it with your toes. Hold the towel tightly and lift your leg off the floor about 12 inches, slowly lower it back down and open your toes back up. Repeat 10 to 12 times and switch feet.
Chair Pose
The chair pose is a yoga exercise that is also known as utkatasana. Not only does this exercise strengthen your calves and the soles of your feet, it strengthens the quadriceps in the thighs. Stand with your feet together, raise your arms above your head and lower yourself into a squat. When you do this, act as if you are siting down in a chair. Once your thighs are about parallel to the floor, hold for as long as possible and then slowly release.
