The soles, or bottoms, of the feet support your entire weight. This area is designed in an arch to provide maximum support and reduce the stress of standing, walking and running on your feet and the rest of your body. The sole contains the plantar fascia, which is a broad ligament that runs from your heels to your toes. Repeated stress and shock to this area can cause pain, inflammation and damage called plantar fasciitis. Regular exercises that stretch the soles of your feet help to strengthen the ligaments, muscles and other structures to prevent degenerative changes and pain.
Step 1
Sit on an exercise mat with your knees bent and your feet flat on the floor. Use your hands to grasp the toes of one foot and pull back to lift your foot so it rests on the back of its heels. Continue pulling back on your toes until you feel a stretch in the sole of your foot. Hold this position for 10 to 15 seconds. Repeat this plantar stretch three times with each foot.
Step 2
Place a firm round ball or a small, round, glass bottle on the floor in front of you. Stand up straight and hold onto the back of a sturdy chair or couch for support. Lift one foot and gently place it on top of the ball or bottle. Lean forward slightly so that approximately a quarter of your body weight is on the foot you are exercising. Roll the ball or bottle under your foot from your toes to your heel to massage the sole for 2 to 5 minutes. Stop, relax, and continue the exercise with the other foot.
Step 3
Get on your hands and knees on the exercise mat. Curl your toes under your feet so that they are bent and facing forward. Rock forward and backward gently on your knees to stretch the soles of both feet simultaneously. Continue this exercise for 3 to 5 minutes.
Tips and Warnings
- Strengthening the calf and thigh muscles absorbs the shock and stress on your feet in normal walking and movement. This helps to decrease the risk of plantar fasciitis and other conditions of the feet. Wear comfortable shoes that provide good arch support. If you are unsure of what shoes you should be wearing, see a podiatrist to have your feet assessed.
- If you experience pain or discomfort in your feet or have been diagnosed with plantar fasciitis, do not perform these exercises or any others without the approval of your doctor or physiotherapist. Treatment for plantar fasciitis may include anti-inflammatory medications, injections, foot splints and physiotherapy. Your doctor can correctly diagnose your condition and prescribe the right treatment plan for you.
Things You'll Need
- Exercise mat
- Ball or bottle
