Plantar fasciitis is a painful condition in which the tissue that spans the sole of your foot, called the plantar fascia, becomes inflamed. The primary symptom of plantar fascia is heel pain. The discomfort is most often greatest first thing in the morning when your foot is tight after a night's sleep. Plantar fasciitis patients can still exercise, and certain stretches can minimize your pain.
Low-Impact Aerobic Exercise
Plantar fasciitis can derail an avid runner for awhile due to the foot and heel pain that characterizes the condition. You may begin to feel better by reducing your daily mileage, but if that doesn't work, switching to a different aerobic exercise may be in order. MayoClinic.com explains that swimming and cycling are two low-impact exercises that may be good substitutes for activities that create painful pounding. Depending on the severity of your condition, you may be able to gradually get back to walking or running over time as your fascia heals.
Arch Stretches
Exercises that stretch out and loosen your arches can be beneficial to plantar fasciitis patients, explains The Stretching Institute.
Kneel down on the floor with your right knee on the floor and your left foot flat on the floor -- your left will be bent at a 90-degree angle. Lean over your left knee so that the majority of your body weight is balanced over your knee. Keeping your left foot planted on the floor, lean forward over your knee as far as you can. This motion stretches your left arch. Switch the position of your legs to stretch your right arch.
Another arch exercise is called rolling. Use the bottom of your foot to roll a can of soup or a bottle of water back and forth. This exercise functions as both a stretch and a pain reliever, as the massaging motion of the rolling can ease some of your discomfort.
Calf Exercises
Calf exercises can help relieve the tension in your arches and plantar fascia. You can even do one calf exercise -- the towel stretch -- before you get out of bed in the morning to counteract some of your worst pain.
Loop a towel around the bottom of your foot and hold on end in each hand. Gently pull up on the towel, equally on both sides, until you feel a pull in your arch and calf. Ease up on the resistance if you experience pain.
Toe-walking and heel raises stretch both your calves and arches and can help people with plantar fasciitis. Raise up onto your toes and either hold the position for several seconds, or take steps in that stance. Use your staircase banister or a heavy piece of furniture for support, if needed.
