Plantar fasciitis is a painful heel condition that occurs when the fascia, the tough tissue band that connects the heel to the base of the toes, becomes inflamed and irritated. The condition can occur due to overuse, flat feet, fallen arches, obesity, injury or the effects of aging. Plantar fasciitis can become a chronic problem if not treated, according to the American Academy of Orthopaedic Surgeons. Exercises that stretch the fascia and Achilles tendon can help reduce painful symptoms and restore flexibility to the fascia.
Wall Exercise
Step 1
Face a wall and place your legs slightly apart with one leg closer to the wall than the other.
Step 2
Bend the front leg at the knee, keeping the heel on the floor.
Step 3
Lean forward and touch the wall. Hold the position for 10 seconds before returning to your original position. Change position and place the other leg in the front position.
Step 4
Complete 10 repetitions for each foot. When the exercise is done correctly, you will feel a stretching sensation in the middle of your calf.
Counter Exercise
Step 1
Lean forward and place your hands firmly on a counter top or high table.
Step 2
Position your legs so that one foot is in front of the other.
Step 3
Bend at the knees until you are squatting. Make sure your heels stay flat on the ground as you bend.
Step 4
Hold the position for 10 seconds and repeat 10 times for each foot. You will feel muscles in your heel and arch stretch as you perform this exercise.
Towel Stretch
Step 1
Sit on the floor and extend your legs in front of you.
Step 2
Place a bath towel under your injured foot, centering the towel under the arch.
Step 3
Curl your toes, keeping your heels on the ground, to strengthen weak foot muscles. Pretend that you are trying to lift the towel with your toes.
Step 4
Repeat the exercise 10 times, making sure to hold both ends of the towel firmly.
Tips and Warnings
- Using ice on your foot several times each day and taking over-the-counter non-steroidal anti-inflammatory medication, such as ibuprofen or naproxen sodium, can help relieve symptoms when combined with stretching exercises. Strengthening foot muscles can help improve your symptoms. Picking up coins, marbles and other small items with your toes can help strengthen these muscles.
- If your symptoms do not improve after using plantar fasciitis stretching exercises, ice and over-the-counter medication for one month, see your doctor. Other therapies, including corticosteroid injections, positional casts, splints and surgery, may be needed to relieve your symptoms.
Things You'll Need
- Bath towel
- Ice
- Over-the-counter pain medication
- Marbles
- Coins
