Plantar fasciitis is a condition that causes pain and inflammation along the bottom of the foot. This area is called the plantar fascia, and inflammation in this area may make it painful to walk or even move. However, you may perform stretches to reduce the tension, stiffness and pain along the bottom of the foot and improve your general mobility.
Banded Foot Stretch
Stretching your foot is one way to relieve tension in the arch of your foot and reduce your plantar fasciitis symptoms. To perform this stretch, put an exercise band around the ball of your foot. Sit up straight and pull the band toward you. This should make your foot flex and stretch. Hold for several seconds and repeat several times to loosen up the plantar fascia.
Calf Stretch
The calf stretch is another way to loosen up your plantar fascia and reduce pain. This stretch brings flexibility to your calves and Achilles tendon, which will reduce tension on the bottom of your foot. To do this stretch, stand in front of a wall with one foot in front of the other. Bend into your front foot and place your hands on the wall. Feel the back of your leg stretch. Hold for several seconds and repeat with the opposite leg.
Elevated Leg Stretch
This stretch involves your hamstrings, bringing flexibility to your leg and reducing pressure on your foot. To start, place your leg on a table. The heel should be resting near the edge. Rotate your foot outward and then lean forward. Your hamstring should stretch. Then rotate your foot in both directions 10 times. Repeat with the other leg.
Tennis Ball Massage
The tennis ball massage works by massaging the bottom of your foot, manually stretching out the tendon and relieving plantar fascia pain. To start, stand with one foot on a tennis ball. Hold onto a surface like a table for support if need be. Roll your foot around on top of the ball to gently massage the area. Don't be afraid to apply a lot of pressure. However, this shouldn't be painful. Continue this for one minute before repeating with your other foot.
