The plantar fascia is a strong, fibrous cord of tissue that runs down the bottom of the foot from the heel to the toes. When this cord of tissue becomes irritated and inflamed, pain develops in your heel, which is known as "heel spurs." This pain can be severe at times, especially first thing in the morning. There are several exercises that can be done to treat and prevent it.
Wall Stretch
Tight calf muscles are one of the main causes of heel spurs. An exercise that can be used to help lengthen them is a wall stretch. To do this exercise, stand about 2 feet away from a wall. Step forward with your non affected foot, place your hands on the wall and bend your front knee. Keep your back leg straight, your foot planted and lean forward until you feel a stretch in your calf muscle. Hold for 20 to 30 seconds, release and repeat four to six times.
Heel Downs
To do heel down stretches, you need the use of a stair step. Stand on the step with your heels hanging over the edge. Keep your legs straight and lower your heels down until you feel a stretch in the Achilles tendon and calf muscles. Hold for 20 to 30 seconds, then lift your body back up by engaging your calves. Stop when your feet are parallel to the step and lower yourself back down again. Do four to six reps.
Towel Stretch
A towel stretch can be done from a seated position on the floor with your legs straight out in front of you. To do this exercise, make sure to be in bare feet. Wrap the towel around the sole of your foot and gently pull back until you feel the stretch. Hold for 20 to 30 seconds, release and repeat four to six times.
Can Roll
Cold can rolls can be done to stretch the plantar fascia under the foot and they can also help relieve pain. In order to do this exercise, you need a frozen can of juice concentrate. Place the can on the floor in a sideways position. Place your toes on the can and slowly roll it down to your heel. Apply downward pressure when you do this and alternate rolling it both directions. Perform 10 to 12 reps.
Toe Taps
To do toe taps, sit in a chair with your knees bent and your feet in flat on the floor. Lift your affected foot, point your big toe down and your other toes up. Tap the floor 10 to 12 times. Rest your foot, then lift it up again. This time point your big toe up and your other toes down. Tap them on the floor 10 to 12 times and rest. Do 10 to 12 reps and four to six sets in each position.
