The word "plantar" pertains to the bottom of the foot. When you point your toes downward, you are doing a motion called plantar flexion. Plantar fasciitis is a painful condition that causes pain to radiate under the foot, especially in the heel area. In the most serious cases, surgery is needed to correct the problem, but under normal circumstances, corrective exercises can be utilized.
Stair Stretch
Tight calf muscles and Achilles tendons cause a pulling on the heel bone, which can exacerbate plantar fasciitis pain. A stair stretch lengthens these areas in a slow and controlled fashion. You have the option of doing this stretch on an actual stair step or you can use an aerobic step. To begin, place the balls of your feet on the step with your heels hanging over the edge. Keeping your legs straight, slowly lower your heels down by bending your ankles. Feel the stretch from your heels up the back of your lower legs as you do this. Once you have gone as far as possible, hold for 30 to 45 seconds and slowly rise again.
Ball Roll
The ball roll is more active than the stair stretch and it works directly on the plantar fascia in the bottom of the foot. You can either use a pool ball or an equivalent size ball made from a durable material. To begin, stand barefooted with the ball on the floor in front of you. Gently lift your affected foot and place it on top of the ball. Apply moderate downward pressure as you roll your foot over the ball in front to back and circular motions.
Seated Towel Stretch
The seated towel stretch targets the calves, Achilles tendon and bottom of the foot simultaneously. If you do not have a towel, you can also use a tie or a rubber resistance band. Take off your shoes and socks. Sit up straight on the floor with your legs extended in front of your body. While holding the ends of the towel, wrap the center around the balls of your feet and gently pull backward until you feel a good stretch on the bottom of your feet and your calves. Hold for 30 to 45 seconds and slowly release. You also have the option of doing this stretch with one foot at a time.
Yoga Pose
The downward-facing dog is a yoga pose that involves the upper and lower body. When you get into the proper position, your feet and calves both get stretched as well as your upper back and shoulders. To begin, align your body in a push-up position with your hands about shoulder-width apart and feet hip-width apart. Slowly raise your hips in the air and push the weight of your body backward. Your goal is to get your feet flat on the floor or as close as possible. Keep your arms and legs straight and form an inverted, 90-degree angle with your body. Once you are in this position, hold for 30 to 45 seconds and slowly release. It is best to perform this pose in bare feet.
