The plantar fascia is a tough fibrous band of tissue on the bottom of the foot. It stretches from the bottom of the heel bone to the bones in the ball of the foot. The fascia is a support tissue for the arch of the foot, as well as a shock absorber. When the fascia is too tight, it won't absorb shock well and becomes irritated through small tears in the fascia. These tears cause heel pain. According to Plantar-Faciitis.org, close to 2 million Americans report episodes of heel pain each year. The number may be even higher when the number of people who do home treatments are included. Specific stretching and exercising help with the pain and symptoms of plantar fasciitis.
Achilles Tendon Stretch
The American Academy of Orthopedic Surgeons (AAOS) recommends stretching the Achilles tendon for plantar fasciitis pain. Lean forward towards a wall or table with one knee bent. Stretch the other leg out long behind you, with the knee straight and the foot on the ground. You should feel a gentle pull in the calf and heel.
Use a stair for deeper stretches. Standing with the ball of your foot on the stair, drop your heel off the edge. You can drop one heel at a time or both heels together.
The AAOS recommends stretching each side 15 to 30 seconds, two to three times a day.
Plantar Fascia Stretch
Cross one foot over the opposite knee and use your hand to pull the toes up and toward the ankle. Deepen the stretch by pushing the ball of the foot down into the hand. If crossing the ankle over the knee is not an option, you can loop a towel over your toes and pull it, stretching your toes toward our head.
Another way to stretch the fascia is with a round object, such as a golf or tennis ball or a frozen juice can. Roll your foot over the object with some downward pressure, stretching the fascia toward the arch of the foot.
Strengthening the Foot
Stand on one foot and do a mini squat. Use a chair or counter for extra balance or support.
Strengthen the foot by picking items up with your toes. Sit in a chair and bunch a small hand towel up with the toes. When the towel is completely bunched up, stretch it back out by picking it up with the toes and laying it flat again. Repeat the exercise 10 to 12 times, once a day.
The last way to strengthen the foot is with resisted foot motions. Point your foot up and down and tilt it in and out. This can be done against a firm item, such as a wall or you can use your hand or a stretchy band to provide resistance. Take each foot through all four ranges of motion with 10 to 12 reps in each direction.
