The plantar fascia are the thick bands of ligaments that extend from your heel bone to the area under your toes. These ligaments help support your body weight and lift your heels upward as you walk. Irritation of the plantar fascia can lead to a condition known as plantar fasciitis, which results in pain on the bottom of the foot -- especially near your heel -- after exercise and when you get out of bed in the morning. To prevent plantar fasciitis, engage in regular stretching exercises.
Golf/Tennis Ball Massage
This exercise acts as a method to massage the feet, helping to reduce scar tissue and stimulating blood flow to the feet. Start with two tennis balls or golf balls on the floor and place your bare feet on top of them. Roll your foot over each ball, feeling a massaging motion underneath your feet. Roll in circular motions, first clockwise five times and then counterclockwise for five times. Continue for five to 10 minutes and repeat as needed throughout the day.
Foot Flexion Stretch
This exercise helps stretch the plantar fascia. Static stretch devices are available for you to wear overnight to stretch the plantar fascia. To perform this exercise throughout the day, start in a seated position. Lift your right leg off the floor and flex the foot, bringing the toes toward your torso. To deepen the stretch, you can place a towel or resistance band around your foot, pulling it backward. Hold this position for 20 to 30 seconds, then lower the foot. Lift the left leg in the air, flexing the foot. Repeat throughout the day to continue stretching the plantar fascia.
Foot Circles
This exercise can be performed at home and helps stretch the plantar fascia. While seated, lift one foot off the ground. Rotate the foot in a clockwise movement, feeling a stretch in the bottom of the foot. Repeat 10 times, then reverse the motion to move in a counterclockwise direction. If you experience pain, cease performing the exercise. Repeat to make circles with your left foot.
Toe Towel Curls
You can perform this exercise while you are sitting at your desk at work or watching television. Place a towel on the floor and place your feet on top of it. Scrunch the towel with your toes, repeating to bunch the towel together. Continue until the towel is no longer spread out, but is scrunched up. Use your toes to spread out the towel, keeping it straight. Repeat two or three times.
