Plantar Fasciitis Exercises

The plantar fascia is a band of tendon that runs the length of the sole of the foot. When this band of tendon becomes inflamed, it leads to heel pain and difficulty walking -- especially after rest. In most instances, plantar fasciitis is a direct result of a tight Achilles tendons and calf muscles, and there are several simple stretches to relieve plantar fasciitis pain.

Standing Calf Stretch

• Stand at the edge of a step, or on a box with adequate support, with the toes on the step and the heels extending over the edge. Use the wall for balance and lower the heels to the floor. Hold for a count of twenty and release. Repeat if desired. If this stretch is too intense, then stand on the floor and place a book under the toes of one foot and lean forward. As the stretch become easier, increase the thickness of the book or use a step.

Seated Hamstring Stretch

• Sit with the legs extended and lean the upper body over the legs. Grab the sides of the feet with both hands and gently pull the feet backward, deepening the stretch. Hold for a count of twenty and release. Repeat if desired. If unable to reach the toes, loop a towel or belt around the ball of the foot to deepen the stretch.

Downward Facing Dog

• Get on hands and knees, with the back flat and the directly beneath the shoulders. Raise up until the feet are flat and the body forms a triangle with the floor. Press the heels into the floor while keeping the hips tilted toward the ceiling. Hold for a count of twenty then release. Repeat if desired.

Tennis Ball Roll

• This exercise massages the sole of the foot and is effective for pain relief. Sit in a chair or stand and place tennis ball under the arch of one foot. Roll the foot back and forth, massaging the arch. Any round or cylindrical object will do, as long as it will support the weight of the foot. Avoid glass or other breakable objects.