Plantar fasciitis refers to inflammation of the plantar fascia, a band of tissue that runs along the bottom of the foot, connecting the heel to the toes. This inflammation causes pain in the heel, especially in the morning or after standing for long periods. If you suffer from plantar fasciitis, performing stretching and strengthening exercises targeting the feet and lower legs may help treat the condition. Consult with your doctor, however, before beginning an exercise program to discuss your individual circumstances.
Plantar Fascia Stretch
Sit on a chair and cross your injured foot over the opposite knee. Grasp your toes with the same hand and slowly pull them backward. Hold the stretch for 10 seconds and repeat up to 20 times per day. You also can wrap a towel around your big toe from the same position and pull on the towel to stretch the plantar fascia. The exercise is most effective when performed in the morning when you first sit up to get out of bed, according to the American Academy of Orthopaedic Surgeons.
Calf Stretches
AAOS suggests that the pain associated with plantar fasciitis may increase if you have tight calf muscles, which include the gastrocnemius and soleus muscles on the back of your lower legs. To stretch the gastrocnemius, place your hands against a wall at shoulder height and stagger your feet so that your front foot is about a foot away from the wall and your back foot is 2 to 3 feet away. Flex your front knee, extend your back knee and press your back heel into the ground to perform the stretch. To stretch the soleus, place one foot on top of a chair with your knee flexed and lean forward as far as possible. Hold each stretch for 10 seconds, then switch legs.
Heel Raises
Strengthening exercises targeting the calves may also help alleviate pain from plantar fasciitis and prevent recurrence after the plantar fascia heals. Performing heel raises using your body weight for resistance is an effective strengthening exercise. Stand upright with your feet about 6 inches apart and toes directed forward. Repeatedly lift your heels as high as possible and lower them slowly. If you can complete 20 repetitions easily, try single-leg heel raises while balancing on one foot. You also can perform the exercise with the front of your feet on top of an elevated surface and your heels hanging off the edge to make it more challenging. This also will increase the stretch through your calves during the downward phase of the exercise.
