Plantar fasciitis is inflammation that causes pain along a band of tissue called the plantar fascia that runs along the bottom of the foot. This band connects the toes to the heel bone. Plantar fasciitis pain generally occurs after the foot is immobile for a long period of time, such as first thing in the morning or after sitting for a long period of time. One way to lessen the pain is to stretch the muscles and tendons in the feet and legs.
Foot Stretch
Hold the ends of a 5-foot rope or band in each hand. Place the ball of your foot in the center of the band. Gently pull your toes toward you, stretching the bottom of your foot. Hold this stretch for at least 30 seconds. Release and repeat for a total of five times. Switch to the other foot and go five repetitions. Do this stretching exercise three to five times each day.
Hamstring Stretch
Stand in front of a bench, chair or table that is approximately waist height. Lift one leg and place your heel on the furniture. Hold this position as you slowly turn your foot outward at a 45-degree angle. Lean toward your raised foot until you feel a stretch in the hamstring of the elevated foot. Don't stretch to the point of discomfort. Hold this position as you slowly rotate your elevated foot clockwise then counterclockwise for 20 repetitions in each direction. Bring the elevated foot to the floor and repeat on the other side.
Rolling Stretch
Place a tennis ball on the floor and roll it around with the bottom of your foot while applying pressure. Roll back and forth for at least one minute with each foot. The pressure applied while rolling the ball helps stretch the plantar fascia on the bottom of the foot, and you can control the amount of pressure applied. Do this exercise throughout the day while you are sitting. You may also use a bottle that has been filled with water and frozen instead of a tennis ball to help prevent or reduce inflammation.
Achilles Tendon Stretch
Face a wall and stand approximately 2 feet from it. Place your hands flat on the wall and extend one leg back as far as you can while keeping your foot flat on the floor. Bend your front leg until you can feel a stretch in your Achilles tendon. Hold this position to the count of 10, then repeat on the other leg.
