Plantar fasciitis is an inflammation of the sole of your foot. The thick band of tissue -- known as your plantar fascia -- becomes inflamed and irritated as the result of overuse, abnormally high arches, flat feet or wearing ill-fitting shoes. Plantar fasciitis is especially painful when walking or exercising. While plantar fasciitis normally subsides with rest, your doctor might recommend exercises in order to alleviate pain and prevent future occurrences of plantar fasciitis.
Plantar Fascia Stretch
A plantar fascia stretch can help to strengthen and stretch the sole of your foot. This stretch is also beneficial in alleviating pain caused by plantar fasciitis. Sit on the ground with your affected leg bent at the knee and your heel positioned on the floor. Using one of your hands, grasp your toes. Slowly pull your toes toward your body without incurring any pain. Stretch as far as you comfortably can and hold this position for 30 seconds. Repeat five times. Try to complete this exercise three times per day.
Rolling Stretch
A rolling stretch can help strengthen the sole of your foot affected by plantar fasciitis. This stretch can also serve as a form of massage which is beneficial in alleviating pain caused by plantar fasciitis. Use a small round or cylinder-shaped object such as a tennis ball, golf ball, canned good or rolling pin. Gently roll the object around the sole of your affected foot working from your heel to your toes. Apply light pressure as you do so. Complete this exercise for two to three minutes at a time, three times each day.
Calf Stretch
A calf stretch can help to ease tight muscles in the back of your lower legs. Muscle tightness or imbalances in your calf muscles can increase your likelihood of developing plantar fasciitis. Stand with your hands against a wall. Position yourself in a staggered, lunge-like stance with your foot to be stretched fully extended behind you. Your front knee should be bent. Both feet shoulder be flat on the ground with your toes facing forward. Slowly learn forward at your hips while keeping your heels on the ground. You will feel a stretch in the back of your leg. Hold this position for 10 seconds. Relax and repeat five times. Complete this exercise three times per day.
Tip Toe Walking
Tip toe walking can help to strengthen your feet as well as your calf muscles. Complete this exercise while you are not wearing any shoes or socks. Stand with your back straight and your feet shoulder-width apart. Slowly raise your heels off the ground. Continue raising your heels until you are standing only of the very tips of your toes. Slowly walk forward while maintaining your balance. If you need to, hold your hands out at your sides to aid with balance. Begin by taking 10 to 15 steps and gradually increase your walking distance. Complete this exercise for three to five minutes, three times each day.
