The Achilles tendon and the plantar fascia both connect to the heel and both work together during activities such as walking and jumping. Exercises that work one generally affect the other. Heel pain can occur from overusing these connective tissues. Stretching and strengthening exercises for the Achilles tendon and plantar fascia prevent and rehabilitate conditions such as plantar fasciitis, shin splints and heels spurs.
Calf Stretching
Tight calf muscles pull on the Achilles tendon and overstretch the plantar fascia. Stretching on a step emphasizes lengthening the calves and benefits the plantar fascia even in people suffering from plantar fasciitis. Stand with your heels hanging over the edge of a step and then press down below the level of the step with your heels. Your knees remain straight and the balls of your feet stay on the step. You must hold the position for at least 15 seconds to benefit from it.
Plantar Fascia Stretching
Stretching exercises for the plantar fascia may reduce pain in the heel or under the foot. The plantar fascia is a thick band of tissue that connects heel to the front of the foot. It is also known as the arch tendon. The plantar fascia stretch by rolling is an easy exercise you can do sitting to stretch the fascia. Use a round object like a tennis ball or a can and roll up and down the sole of your foot. Increase the pressure on the object gradually as you roll. By using a freezable round object, you can also apply cold therapy to decrease inflammation and pain.
Plantar Fascia Strengthening
Strengthening the plantar fascia makes it better able to stand the stresses placed on it from walking, running, jumping and other physical activities. The pencil pick-up exercise targets the foot and plantar fascia. To perform this exercise, sit down and pick up a pencil off the floor using only your toes. Keep a hold of the pencil for a few seconds and then drop it.
Achilles Strengthening
Strengthening the Achilles tendon happens during calf strengthening exercises. The calf muscles shorten to raise the heel and point the toes, but to do so the Achilles tendon must shorten as well. Heel raises are a classic exercise for the calves and Achilles. The plantar fascia also activates to stabilize the foot and toes. To perform heel raises, hang your heels over the edge of a step and then raise up onto your toes. Walking forward and backward on your toes and heels strengthens the lower legs and feet, too.
