Plantar fasciitis is an inflammation of the plantar fascia, a thick band of tissue located on the bottom of your foot. It is a common cause of heel pain. Left untreated, plantar fasciitis can decrease your ability to walk. Exercises, however, can help treat and prevent plantar fasciitis while improving the strength and flexibility of your foot. While some exercises can be performed at home, consult a doctor or physical therapist about specific exercises and techniques.
Stretches
Basic stretches for the foot, calf and leg are designed to improve overall flexibility and function while reducing the inflammation and pressure on the plantar fascia. Sample stretching exercises for plantar fasciitis include the standing wall calf stretch and hamstrings stretch. For the standing wall calf stretch, stand 2 to 3 feet from a wall with one foot forward and lean towards the wall keeping your back leg straight until you feel a stretch in the calf muscle and Achilles tendon. The hamstrings stretch is performed by extending one leg in front of you and bending the other knee until you feel a stretch in the back of the leg and hamstrings. Perform the stretches daily and hold each stretch for 10 to 30 seconds.
Myofascial Release
Myofascial release is an exercise technique for soft tissue therapy that can relieve pain from plantar fasciitis along with restoring foot function and range of motion. For a specific myofascial release exercise for plantar fasciitis, use a tennis ball, lacrosse ball or similar round object and gently roll the ball on the bottom of your foot. Roll the ball from the toes to the back of the heel for 15 repetitions and switch to the other foot. Apply as much pressure to the ball as possible according to the pain level.
Additional Treatments
Additional treatment options for plantar fasciitis beyond the stretches and myofascial release include massage and rest. A sports massage to the plantar fascia improves the circulation to the bottom of the foot to reduce inflammation and promote healing. After you do any exercises or workouts, always apply a cloth-covered ice pack to the bottom of your foot for 15 to 20 minutes. You can repeat the ice pack three to four times per day to reduce pain and inflammation.
Exercise Tips
Completing your regular workout program can be difficult with the pain from plantar fasciitis. While the stretches and myofascial release are designed to reduce the plantar fasciitis symptoms, basic exercise tips can allow you to perform workouts while the pain and inflammation heal. Use low-impact exercise such as swimming or cycling to take the weight off the feet but promote cardiovascular fitness. If you continue to run with plantar fasciitis, consider reducing the amount of miles you run until the plantar fasciitis heals.
