Plantar fasciitis, often felt as pain in the heel particularly upon rising in the morning or when your flex your foot, is inflammation of the fascia on the sole of your foot, according to the Peak Performance website. Pilates stretches can help you lengthen this fascia, making it less prone to inflammation, according to Lynne Robinson, author of "The Official Body Control Pilates Manual." Several other conditions involve similar pain patterns. Consult a trained professional to asses ongoing heel or foot pain. Check with your doctor before starting any new exercise program.
Neutral Fascia Stretch
Stand facing a sturdy counter. Place your hands on the counter and step back until your back is flat. Step your feet wide apart with your toes pointed forward. Bend your right knee and lunge your weight to the right. Keep your left foot flat and ground your heel into the floor. Take three to five breaths here. Shift your weight to the left and take three to five breaths here. Keep your right foot flat and ground your heel into the floor. Repeat this sequence five times.
Lateral Fascia Stretch
After the neutral stretch, stay in your forward fold position with your hands on the counter. Turn your toes slightly inward. If your fascia pain is located on the outer edge of your heel, this position will focus the stretch in the proper location. Bend your right knee and lunge your weight to the right. Take three to five breaths here. Shift your weight to the left and take three to five breaths here. Repeat this sequence five times. Do not allow your feet to roll during your stretch. If you feel pain, do not force the stretch. As you shift from side to side, your range of motion may increase, according to Robinson.
Medial Fascia Stretch
After the lateral stretch, stay in your forward fold position and turn your toes slightly outward. If your fascia pain is located on the inner edge of your heel, this position will focus the stretch in the proper location. Lunge to your right, keeping your torso level with the floor. Take three to five breaths here. Lunge to the left and take three to five breaths here. Repeat this sequence five times. You can adjust this stretch by changing the angle of your foot.
Options
Intensify any of these stretches by flexing your toes against a handball as you perform them. Make these stretches less intense by skipping the forward fold. Simply keep your feet flat as you lunge from side to side. Perform the stretches in each of the foot positions to ensure that the entire fascia layer of your foot is expanding, not just one localized section, notes Robinson.
References
- Peak Performance: Sports Injuries: How Runners Can Prevent and Treat Plantar Fasciitis
- "The Official Body Control Pilates Manual"; Lynne Robinson, et al; 2002
