Plantar fasciitis is an excruciating condition in which the thick tissue along the bottom of the foot becomes irritated and inflamed. Plantar fasciitis is often experienced by runners, especially those that run long distances or on uneven surfaces. Anti-inflammatory medications, rest, ice and stretches that target the plantar fascia are the most common forms of treatment for the condition.
Seated Foot Stretch
To perform this stretch, you will need a resistance band or towel. Sit with legs stretched in front of you. Loop the resistance band or towel around the ball of your foot while still holding on to the ends of the band. Keeping your legs straight, pull your foot gently toward you until a slight stretch is felt, using the band as leverage. Hold the stretch for approximately 30 seconds, then release. After resting for 15 to 30 seconds, perform the stretch again. This stretch should be performed at least three to five times.
Achilles Tendon Stretch
Plantar fasciitis is often caused by tight Achilles tendons. To effectively stretch the Achilles tendon, a step is needed. To perform this stretch, stand on the edge of a step with the arch of the foot and heel unsupported. Drop the heel down toward the floor. A slight stretch should be felt. This stretch should only be held for 15 to 20 seconds because it can easily strain a muscle that is not very flexible.
Rolling Stretch
The plantar fascia is easily stretched by rolling the foot over a rounded object repeatedly, essentially massaging the irritated tissue. A tennis ball, soup can or weight bar are excellent objects to use for this stretch. A frozen plastic bottle full of water is also helpful; this will help provide relief from pain and inflammation while stretching. This stretch is best when performed at least twice a day.
Calf Stretch
Tight calf muscles can contribute to plantar fasciitis. Keeping these muscles flexible can help relieve and avoid plantar fascia pain. Stand with your hands against a wall, with the leg you are wishing to stretch behind the other leg. The heel of the back leg should remain planted on the ground throughout the entirety of the stretch. Lean slowly forward while bending the front leg. A slight stretch should be felt in the middle of the calf of the back leg. The stretch should be repeated six to eight times and held for 15 to 20 seconds each time.
