The plantar fascia is a thick tissue, or tendon, on the bottom of your foot. It connects at the heel bone. When it is inflamed, a condition called plantar fasciitis can develp. This condition can be very painful, making simple tasks such as walking or jogging difficult. If you have high arches, dance, are pregnant or run long distances, you may be at risk for developing plantar fasciitis. You should stretch both your plantar fascia and your Achilles tendon as part of your normal workout routine to minimize your risk.
Considerations
Don't start stretching until the pain has subsided, typically after a few days of rest, icing and taking nonsteroidal anti-inflammatories, such as ibuprofen or naproxen. Stretch gently, making sure that you don't move beyond the range of motion that is comfortable for your foot and calf. Hold each stretch for at least a minute, and stretch three times a day to maintain flexibility and aid the healing process.
Seated Stretch
Sit down and bring one foot up to rest on the opposite knee. Gently pull back on your toes, feeling the stretch down the center of your foot. If you don't have the mobility to bring your foot up to your knee, press it behind you while seated on a chair or bench that allows you to tuck your feet behind you. Keep your toes on the floor and stretch the plantar fascia.
Standing Stretch
Stand facing a wall with your feet hip width apart. Place your hands at shoulder height on the wall and step back with one foot. Gently press back with the extended foot, trying to put your foot flat on the ground, but not forcing it. You'll feel a gentle stretch up the back of your calf, stretching the Achilles tendon. Switch feet to complete the stretch on the other side.
Rolling Stretch
Use a tennis ball or small can and roll it under the base of your foot to help stretch and relax the plantar fascia. Sit down if you can't maintain balance on one leg at a time, or hold the back of a chair. Place the rolling object under your foot and roll it from the heel to the ball of the foot, pressing down gently as you roll. If you are still icing your foot, use a can of frozen juice to not only stretch, but also minimize inflammation.
