The bottom of the foot contains a thick cord of tissue that runs from the toes to the heels. This is called the plantar fascia. When this tissue becomes inflamed and irritated, a condition known as plantar fasciitis takes place. Pain in the bottom of the heel is the most common symptom of this condition according to the National Institutes of Health. Exercise is used as a corrective measure to reduce plantar fasciitis.
Function
The gastrocnemius and soleus are the two muscles that comprise the calf area. They both taper down the back of the leg to form the Achilles tendon, which then attaches to the heel bone. When the calves, Achilles tendons and plantar fascia are tight, they can exacerbate plantar fasciitis symptoms. The main function of exercises is to increase the flexibility in these areas. This is the most effective way to reduce pain according to the American Academy of Orthopaedic Surgeons.
Types
Plantar flexion occurs when you point your toes downward. Exercises for plantar fasciitis are performed the complete opposite direction. Towel stretches, step stretches and wall stretches are examples. The towel stretch is performed from a seated position on the floor with your legs extended straight in front of your body. After wrapping the center of towel around the sole of one foot, gently pull back so your toes face you. Hold for 20 to 30 seconds, slowly release and repeat with your other foot. You can also use a resistance band or tie to do this stretch.
A step stretch requires a stair step. This exercise zeroes in on the plantar fascia and Achilles tendon. Begin by placing the balls of one foot on the step and wrap the top of your other foot around the back of your lower leg. Slowly lower your heel down toward the floor until you feel a strong stretch. Hold for 20 to 30 seconds, slowly release and repeat with your other foot. If you need support, lightly hold on to a handrail or wall.
A wall stretch is performed from a standing position with your body about an arm's reach away from the wall. Position your feet about hip-width apart and place your hands flat against the wall. Slowly bend your elbows and lower your body toward the wall while keeping your legs straight. Once you feel a strong stretch in your calves, hold for 20 to 30 seconds. To place more emphasis on your Achilles tendons, bend your knees slightly. You can also do this stretch with your legs in a staggered position.
Yoga
Yoga poses require you to hold your body fixed positions for an extended period of time. The downward-facing dog is a pose that stretches the calves and bottom of the feet. Start this pose by lying on your stomach with your hands shoulder-width apart and toes curled under your feet. Steadily lift your hips off the floor as you straighten your arms, legs and back. Continue to lift your hips high in the air and leverage your weight back onto your feet. Your body will form an inverted angle at this point. Once you have gone as far as possible, hold for 20 to 30 seconds. The goal is to get your feet flat on the floor.
Cardio
Obesity is a risk factor for health complications like heart disease and high blood pressure. Having excess pounds also places undue stress on the plantar fascia according to MayoClinic.com. Cardiovascular exercise is beneficial for weight loss because it causes you to burn calories. Being that high-impact exercise like running and jumping rope can cause pain in the foot, resort to low-impact varieties like biking, elliptical training and swimming.
Time Frame
Plantar fascia exercises should be done two or three times a day to get the best results. Aim for three or four sets with each exercise. If you are doing cardio, work out five days a week for 60 to 90 minutes. This is the guideline set up by the American College of Sports Medicine for weight loss.
