Plantar fasciitis occurs when the broad tendon on the sole of your foot, known as the plantar fascia, becomes damaged or inflamed. Plantar fasciitis is the most common cause of heel pain, according to American Family Physician, and is often caused by overuse from exercise, tight Achilles tendons and orthopaedic issues. Plantar fasciitis pain tends to be worse after long periods of rest, such as first thing in the morning, and become less severe with movement. Relieve your plantar fasciitis pain by stimulating blood flow and stretching the plantar fascia tendon through exercises.
Downward Facing Dog
This common yoga pose stretches the entire back of the leg, from the heels to hip. Start on your hands and knees, and lift your hips towards the ceiling until your body forms an inverted "V." You feet should be flat on the floor in order to stretch out the plantar fascia, Achilles tendon and calves, and you can bend your knees, if necessary. You can also gently "walk" by bending and straightening alternate legs. Hold the pose for 10 to 20 seconds, release back to your hands and knees, then repeat two more times.
Reclining Hamstring Stretch
This stretch targets the hamstrings and calves. Lie flat on your back and bring your left knee to your chest. Grab the ball of your foot with both hands and straighten your leg toward the ceiling. If you have trouble reaching your foot, loop a belt, or sash, around the ball of your foot to extend your reach. Flex your foot to stretch the plantar fascia, calves and hamstrings. For a deeper stretch, pull your leg closer to your body. For a less intense stretch, bend your knee. Hold the stretch for 10 to 20 seconds, release your leg back to the floor, and stretch the other leg. Repeat both legs twice.
Standing Calf Stretch
This stretch is versatile because you can do it almost anywhere. Stand at the edge of a step with your heels extending over the edge. Gently lower your heels to the step floor, hold for 10 to 20 seconds and release. For a less intense stretch, or if you don't have access to a step, stand with both feel flat on the floor. Step back approximately one foot with your left leg, and press your left heel into the floor. Bend your left knee to deepen the stretch on your calf and plantar fascia. Hold for 10 to 20 seconds, release and stretch the other leg. Repeat both legs twice.
Tennis Ball Massage
This exercise massages the sole of the foot and loosens the plantar fascia. Sit in a chair place tennis ball under the arch of one foot. Roll the foot in a circular motion while alternately extending and curling your toes. Roll the ball for at least 60 seconds and switch feet.
