Your plantar fascia runs along the bottom of your foot, connecting your heel to your toes. When this tissue becomes inflamed, a condition called plantar fasciitis can result. You may experience sharp stabbing pain in your heel, especially first thing in the morning. In addition to wearing shoes with adequate support and reducing your participation in high-impact activities, stretching the plantar fascia, Achilles tendon and calf muscle can help alleviate symptoms of plantar fasciitis.
Plantar fascia stretch
Stretching the arch of your foot can help loosen up the plantar fascia to relieve some of the tension and pain. Sit on the floor with the affected leg extended out in front of you. Position a rolled towel held in both hands around the ball of your foot, and carefully pull the towel toward you until you feel a stretch in your foot. Hold the stretch for 15 to 20 seconds.
Wall Calf Stretch
The standing wall stretch loosens up your calf muscle as well as your Achilles tendon. Stand in front of a wall with both hands placed flat against it at eye level and your feet staggered, with the painful foot positioned about two feet behind your other foot. Press your back heel toward the floor as you bend your front knee until you feel the stretch along the back of your leg. Hold the stretch for 30 seconds.
Achilles Tendon Stretch
To stretch the tendon running along the back of your heel, stand with the ball of the foot you want to stretch on the edge of a step or curb, with the heel hanging off the edge. Relax your calf muscle as you push your heel toward the floor. Hold the stretch for 30 seconds. If the single-leg stretch is too intense, stand with the balls of both feet on the edge of the step to stretch both legs at the same time.
Towel Curl
Performing towel curls strengthen the muscles of your arch to help prevent future plantar fasciitis pain. Sit on a chair and place a small towel on the floor in front of you. Squeeze the towel with the toes of your bare foot and pull the towel toward you. Reverse directions, pushing the towel back to its starting position. As you develop more strength, begin placing heavier objects, like a paper weight or soup can, on the far end of the towel.
Marble Pick-Up
The marble pick-up exercise, slightly more difficult than the towel curl, also builds strength in your plantar fascia. Sit on a chair with 10 to 15 marbles on the floor next to a cup or narrow bowl. Lift each marble into the cup, one at a time, using only your toes. As the exercise gets easier, add more marbles or perform the exercise more frequently throughout the day.
