Plantar fasciitis manifests as pain in the heel; however, it is really a result of damage to the plantar fascia which runs along the entire bottom of your foot from toe to heel. To combat pain from plantar fasciitis, use a combination of strengthening, massage and stretching. As always, check with your doctor prior to beginning this or any workout program.
Toe Walking
Toe walking strengthens your plantar fascia. Rise up on the balls of your feet, keeping only your toes and the balls of your feet in contact with the ground. First balance in this position for about one minute. Next, begin taking tiny steps while elevated on the balls of the feet and the toes. Maintain balance and keep your heels high off the ground. Aim to walk three 20-foot laps like this.
Rolling Plantar Fascia
Massage your plantar fascia using a small, firm ball such as a tennis ball. Place the tennis ball on the ground and put the arch of your right foot on it. Roll your entire arch over the tennis ball from the heel to the ball of the foot. If you encounter any sore spots, hold and press down harder on these spots until the tension is released. Increase pressure on the ball until all soreness is massaged from your arch. Repeat the same process on the left foot.
Arch Stretch
In a seated position, bend your right leg so you can reach your toes. Grab hold of your toes as a group and flex them back toward the top of your foot, stretching the arch of your foot. Hold in this position for 30 to 60 seconds. Repeat the same stretch on your left foot. Do this stretch at least three times on each foot.
Calf Stretch
Stand facing a wall or pole. Lunge with your right foot behind you and your hands on the wall. Point both toes straight at the wall with your right heel pressed firmly into the ground. Your right leg should be straight. Lean forward toward the wall stretching your calf. Hold 30 to 60 seconds. Next, bend your right knee and hold this stretch 30 to 60 seconds. Repeat both stretches on the left leg. Do this entire sequence three times.
Achilles Tendon Stretch
Stand with the balls of your feet on the edge of a step. Place your hands on a wall or a handrail for balance. With your legs straight, drop your heels beneath the height of the step. Hold this position for 30 to 60 seconds. Take a break, and repeat the stretch at least three times. Then repeat the stretch with bent knees.
