Plantar fasciitis is inflammation and irritation of the plantar fascia, the band of tissue that runs along the foot lengthwise, connecting the heel to the toes. One of the most common causes of foot pain, plantar fasciitis can result from foot arch problems, obesity, long-distance running, a tight Achilles tendon, tight calf muscles or poor footwear. Initial treatment includes rest and ice therapy. Long-term treatment may include taping of the foot during activity, sports massage, and stretching and strengthening exercises for the foot and calf muscles.
Strengthening: Pencil Pick Up
Sit down in a chair and place a pencil on the floor in front of you. Using the toes of your affected foot, pick up the pencil and hold it for a few seconds. Release the pencil and repeat nine more times. Do this exercise twice daily.
Strengthening: Tip-Toe Walking
Starting on one side of the room, rise up onto your toes. When you feel balanced, walk in one direction on your toes and the balls of your feet. Take 10 to 15 steps and then rest for 10 seconds before doing one more set. Continue to increase the number of steps as you are able. Do this exercise twice daily.
Stretching: Rolling
Find a small round ball, about the size of a ping-pong ball, but sturdy enough to place your weight on without crushing it. Sit in a chair or stand upright and place the sole of your affected foot on top of the ball. Begin to move your foot around in slow circles, putting more of your weight onto the ball. If you feel tenderness in one area, hold there for a few seconds, applying pressure until the pain lessens. Roll all along the sole of the foot for two minutes, two or three times daily.
Stretching: Calf and Achilles Tendon
Stand on a step with your back to the edge of the step. Hold onto a wall or railing for support and walk your feet back until just your toes and balls of your feet are on the step. Allow your ankles to relax and your heels to drop below the step, stretching the back of your ankle and calf muscles. Hold for 20 seconds. Repeat. Perform this stretch two or three times daily.
