The plantar fascia is a band of connective tissue that connects the bottom of the heel to the bottom of the big toe. Tight calf muscles from activities like running may lead to the plantar fascia becoming tight and painful from being activated too much. This condition is known as plantar fasciitis. Stretching exercises for the foot loosen the plantar fascia to ease the pain. Products like night splints, supportive running shoes and shoe insoles might also keep the plantar fascia from tensing up more.
Rotational Plantar Fascia Stretching Exercise
The rotational plantar fascia stretching exercise elongates the plantar fascia to release tension. To perform this stretching exercise, stand with your right foot touching a wall. Have your toes bent on the wall and the rest of your foot on the floor. Place your left foot a few inches from the wall and hip's-width distance from your right foot. Shift the weight in your right foot toward the inside of the foot, letting the foot rotate slightly. Shift the weight onto the outside of the foot. Do the desired number of reps and then repeat on the left foot.
Tri-Plane Achilles Stretching Exercise
The tri-plane Achilles stretching exercise elongates the Achilles tendon of the calf and heel. To perform this exercise, stand in a staggered stance with your right foot about 6 inches in front of your left foot. Do not place your feet in a balance beam position. Place your feet hip-width apart. Lift your left heel and shift your weight into your right foot. Bend the right knee. Then, shift your weight onto the outside of your right foot and twist the knee to point to the right without lifting your foot from the floor. Shift to the left and then bring the knee back to center with your weight evenly distributed on both sides of your foot. Repeat with your legs in the opposite position. You will feel the stretch in your front ankle.
Rotational Hamstring Stretching Exercise
The hamstring muscles all the way up in the back of your thigh can become tight and affect the other muscles and tendons on the rear of your leg and foot. Performing the rotational hamstring stretch can release tension in the various muscles. To perform this stretch, place your right leg onto a flat surface at abdomen height. Bend each knee only slightly. Turn your left toes outward to a 45 degree angle. Hinge forward from the waist with a flat back and try to bring your chin to your toes. Rotate your right leg to the right and then to the left as you hold the stretch. Next, turn your left foot to the left until it points 10 degrees inwards. Repeat the stretch and then switch legs.
Marble Lifts
Marble lifts are a simple strengthening exercise for the plantar fascia and toes. You will need a few marbles and a cup. Stand up with the marbles and the cup on the floor in front of you. Grasp the marbles with your injured foot by curling your toes. Lift the marbles up and drop them into the cup. Repeat as many times as you wish.
