Plantar fasciitis is a condition most commonly responsible for causing heel pain. The plantar fascia is tissue that runs across the bottom of the foot and connects the heel bone to the toes. When this band of tissue becomes inflamed, it causes stabbing pain in the heel. Symptoms of plantar fasciitis often occur first thing in the morning and decrease as your feet become more relaxed throughout the day. This condition typically affects runners, people who are overweight and those who wear shoes with little to no support. Consult your doctor for recommendations specific to your condition.
Physical Therapy
Physical therapy is one of the most common treatments for plantar fasciitis, according to MayoClinic.com. In physical therapy, you can learn a series of exercises that focus on stretching your calves, plantar fascia and Achilles tendon. Strengthening the lower leg muscles helps stabilize the ankle and heel, which can minimize or eliminate pain; exercises that strengthen the deep foot muscles help support your arch.
Calf Exercises
Stretching the calf helps loosen tightness in the foot, the American Academy of Orthopaedic Surgeons explains. Face a sturdy wall with your arms fully stretched forward and both hands flat on the wall. Stretch one leg slightly back with your knee straight and foot flat on the floor. The other leg should be in front of your body, closer to the wall with your knee slightly bent. To stretch the calf muscle and heel cord, push your hips toward the wall without adjusting the position of your legs. You will feel the stretch down the back of your straightened leg. Hold the pose for about 10 seconds and switch legs. Stretch each leg about 20 times.
Towel Curl
The towel curl is a foot-strengthening exercise you can do standing, or in a sitting position if you have difficulty with balance. Spread an ordinary towel or tea towel on the floor with your foot placed flat on the towel. Using your toes, scrunch the towel and release. You can add resistance by weighing the towel down with a soup can.
Pick-Up Exercises
Place a mug and several marbles on the floor. Using your toes, lift individual marbles off the floor and place them in the cup. If you don't have marbles, you can practice this exercise by picking up pencils off the floor. After picking up the pencil, hold it in your toes for several seconds. This exercise is slightly more challenging than picking up marbles. Repeat 10 times with each foot.
Walk on Tip-Toes
Stand with your feet flat on the floor. Gradually rise up so your weight is on your toes. Walk forward in a steady motion while keeping your balance in check. When you first start this exercise, walk about 10 to 15 steps and increase your distance slowly. This move strengthens the foot and calf muscles, the Sports Injury Clinic website advises.
Foot Stretch
To stretch your plantar fascia, sit on the floor with one leg extended forward and the other leg bent with your foot resting on your thigh. You can also do this sitting in a chair if getting on the floor is too difficult. Cup one hand over your toes. With the other hand, apply pressure to the plantar fascia and push your digits forward. This move should stretch the ligament and alleviate tension. Hold the pose for 10 seconds. Stretch each foot 20 times.
