Different Ways You Can Stretch Plantar Fasciitis

Plantar fasciitis occurs when the plantar fascia, which is a band of thick tissue that connects your heel bone to your toes, becomes inflamed. This chronic condition can cause sharp pain when running, walking or standing for long periods. Treatment involves anti-inflammatory medications, ice, splints, orthotics and in severe cases, surgery. You should also stretch your foot to help relieve your symptoms. You will need to focus on the arch of the foot and the Achilles tendon. According to the American Academy of Family Physicians, "Stretching and strengthening programs play an important role in the treatment of plantar fasciitis and can correct functional risk factors such as tightness of the gastrocsoleus complex and weakness of the intrinsic foot muscles."

Standing Calf Stretch

Stand facing a wall. Place your right foot forward and your left foot back. Make sure both toes are facing forward. Keep your left heel flat on the floor. Bend your right knee and come into a lunge position until you feel a pull or stretch in the left heel and back part of the foot where the Achilles tendon is. You may also feel the stretch along the entire back of the left leg. Keep your hips under your shoulders. Hold for five to 10 deep breaths. Release slowly and repeat on the other side.

Stair Stretch

Stand on the bottom step of a flight of stairs and hold the railing for support. Your toes will be on the step and your heels will hang off. Bend both knees. Drop your right heel down. Avoid rocking your hips back and do not lock your knees. Drop the right heel until you feel a stretch in the Achilles tendon. Hold for five to 10 deep breaths. Release slowly and repeat on other side. You can also do this exercise with both legs at the same time by standing on a slanted board.

Towel Stretch

Sit up straight on the floor and extend your right leg out in front of you. Bend your left knee and place your left foot against the inside of your right thigh. Wrap a towel or sheet around the ball of your right foot and toes. Flex your foot and pull back gently on the toes with the towel until you feel a stretch. Hold for five to 10 deep breaths. Release slowly and repeat on the other side.

Ice Roll

Sit up straight in a chair. Take a small round can of frozen juice or a similar item and place it under the right foot. Roll your right foot back and forth over the can. This will not only help to stretch the bottom of the foot, but it also provides an ice massage that can help to calm your pain and inflammation. Go back and forth a few times and then switch sides.