On the bottom of your foot is a thick band of tissue called the plantar fascia, which connects your toes to your heel. If this tissue becomes inflamed, you may be diagnosed with plantar fasciitis. Inflammation can occur when this tissue gets too tight or suffers from overuse. If you participate in sports that require a lot of running or other high impact, if you are overweight or pregnant or if you wear shoes that do not support your arches, you are at a higher risk of this condition. If left untreated, your condition can become chronic. One way to treat this condition is to perform stretches on a regular basis.
Runner's Stretch
According to the American Academy of Orthopaedic Surgeons, to fully treat plantar fasciitis, you must stretch both the plantar fascia and the Achilles tendon. To target both areas, you can do a standing stretch, sometimes called the runner's stretch. This stretch should be held for a slow 10-second count; refrain from bouncing to avoid injury. This stretch can be done both before and after your activity.
Stair Stretches
The American Academy of Family Physicians recommends using the stairs in your home to help stretch. Stand on the stairs and alternate dropping each heel below the stair level to help loosen the plantar fascia and the Achilles tendon. If you do not have stairs, you can stand on a block for the same effect.
Non-Weight-Bearing Stretches
If your foot is extremely painful, weight-bearing stretches may not be tolerable. The University of Michigan suggests sitting on the floor and wrapping a towel around the bottom of your foot so you can pull your toes toward you. You also can sit in a chair, cross your legs and use your fingers to pull your toes up. Both of these exercises will stretch out the bottom of your foot. Make sure you apply only enough pressure to create a gentle stretch.
Foot Roll
This exercise not only stretches the plantar fascia but also provides a massage for the bottom of your foot. Place a tennis ball, can of soup or other round object under your foot and roll it from your toes to your heel. It is best to do this seated. If your foot is painful or inflamed, place the object in the refrigerator or freezer, so you can give your foot an ice message as well. This will help to reduce swelling and pain.
