Your feet and ankles are placed under a large amount of stress each time you walk, exercise and complete daily tasks. As a result, you are susceptible to conditions of the foot and ankle. Plantar fasciitis occurs when the thick band of tissue that runs from your heel to your toes becomes inflamed. Treatment for this condition often includes foot and ankle stretching exercises.
Rolling Plantar Fascia Stretch
A rolling plantar fascia stretch is designed to massage and alleviate pain on the bottom of your foot. Sit on a chair and position a round object such as a frozen can, rolling pin or a small rubber ball underneath your foot. Apply light pressure by pressing your foot down on the object. Roll the object from back to front and back again. Complete this exercise for a few minutes at a time.
Seated Plantar Fascia Stretch
A seated plantar fascia stretch can help to strengthen and stretch your foot and heel. Sit with your legs extended in front of you and your back straight. Your heels should be touching the ground and your feet positioned toward the ceiling. Grab the toes of your affected foot using one of your hands -- if you are having difficulty reaching your foot it is okay to bend your knee. Gently pull your toes in the direction of your body until you feel a stretch in the bottom of your foot and in your heel. Hold this position for a count of 30 seconds. Relax and repeat five times. If possible, complete this exercise three times each day.
Ankle Inversion
An ankle inversion stretch is designed to increase strength and range of motion in your ankle which can help reduce the likelihood of developing an injury. Sitting on your bed, a couch or a bench, hang your foot and ankle over the edge. With your ankle positioned in a neutral position, slowly bring your ankle in and downward. You will feel a stretch in the side of your ankle. Hold this position for 10 seconds. Relax and repeat this exercise 10 times.
Ankle Eversion
Ankle eversion is designed to increase the strength and range of motion in your ankle. Sit with your foot and ankle hanging of the edge of a couch, bed or bench. Position your ankle in a neutral position facing forward. Slowly turn your ankle upwards and out. You will feel a stretch on the inside portion of your ankle. Hold this position for a count of 10 seconds. Relax and repeat 10 times. Never perform this exercise -- or any other exercise -- to the point where you are experiencing pain.
