The plantar fascia is a thick band of tissue that runs across the bottom of the foot connecting the heel bone to the toes. Plantar fasciitis is the pain and inflammation of this band of tissue. Inadequate shoe support, pregnancy, running and excess weight can all contribute to plantar fasciitis. The condition can be extremely painful and often requires specific exercises to help relieve discomfort.
No or Low Impact Exercises
Plantar fasciitis can be worsened by exercises that are high impact. Individuals should opt for exercises that are no impact or low impact until the condition lessens or heals completely. Activities such as cycling and swimming take pressure off the plantar fascia and are often tolerated better than activities such as walking, hiking and jogging. Once the condition improves, individuals should be able to return to higher impact activities. Some people may have recurring plantar fasciitis that is aggravated by certain activities. In such cases, it may be imperative to permanently alter aerobic activities.
Foot Stretches
Stretching the plantar fascia and Achilles tendon can help increase the flexibility of the tissues and aid in pain relief. Simple movements such as flexing the foot up and down and curling the toes can target the plantar fascia. These movements can be performed easily while sitting and require no additional equipment. A towel can also be utilized to help stretch the plantar fascia. The towel should be rolled into a long roll and placed under the ball of the foot. Holding both ends of the towel and gently pulling the toes toward the body while ensuring the knee is kept straight can provide a gentle and effective stretch. Stretches should be held for 15 to 20 seconds each. A step can be used to easily target the Achilles tendon. The individual should stand on the step with the heel hanging off the edge. Slowly dropping the heel while relaxing the calf will provide a gentle stretch for the Achilles tendon. This stretch should be held for 15 to 20 seconds before returning to the original position and works best when repeated four to five times in a row.
Hamstring Stretches
The hamstring muscles, which run along the back of the thigh, can contribute to plantar fasciitis if they do not have a high degree of flexibility. Tight hamstring muscles can limit extension and cause over-flexion of the knee. This can put added stress on both the Achilles tendon and plantar fascia. To effectively stretch the hamstring, one leg should be extended in front of you with the foot flexed. The other leg will be slightly bent. Leaning back slightly while keeping the upper body upright should produce a stretch in the back of the extended leg. The stretch should be held for 15 to 20 seconds and can be repeated a few times over as needed.
Calf Stretches
Tight calf muscles can impact plantar fasciitis by adding tension and stress to the Achilles tendon and plantar fascia. An easy calf stretch can be performed by leaning against a wall. One leg should be kept straight with the heel on the ground. The other leg should be placed in front with the knee bent. Pushing into the wall will stretch the calf muscles and Achilles of the leg that remains straight.
