Plantar fasciitis involves inflammation of the tissue band that runs across the bottom of your foot, and it causes daily pain. This thick band of tissue connects your heel bone to your toes, and it supports the arch of your foot. You might experience a stabbing pain near your heel when you take your first steps in the morning, which typically decreases as you move. Here are some stretching exercises that may help relieve pain:
Toe Curls
Strengthening the muscles in your foot supports the plantar fascia ligament, and it can help ease pain. You perform toe curls by placing a towel flat on the floor and sitting in a chair. Using only your toes, scrunch the towel toward you, then relax your foot to repeat the motion.
This exercise builds intrinsic foot strength. Repeat the motion several times for each foot, and try to do it once or twice daily. As your foot gets stronger, you may add a small weight to the end of the towel for resistance.
Calf Stretches
Tight muscles in your feet and calves may make plantar fasciitis worse. When you stretch your calves, you can relieve tension in the plantar fascia. This specific stretch targets the muscle in the back of your lower leg, and it requires a wall for support.
Stand facing a wall with your arms extended and your palms flat against the surface. You can step back with one leg, keeping it straight while you bend your front knee. Hold this position for 30 seconds before you switch legs, but do not bounce during the movement.
Perform these stretches consistently, and you can see results over time. If you ignore tight calf muscles, the tension continues to pull on the plantar fascia. Repeating this exercise several times a day helps to loosen the muscles.
Foot Rolls
Rolling your foot over a round object massages the plantar fascia directly. You sit in a comfortable chair, and you place a frozen water bottle, tennis ball, or foam roller under the arch of your foot. Roll the object back and forth from your heel to your toes for two minutes. Try these steps:
- Use a frozen water bottle for inflammation.
- Use a tennis ball for general massage.
- Use a golf ball for deeper pressure.
Plantar Fascia Stretches
Directly stretching the plantar fascia may help reduce heel pain significantly. You sit in a chair, cross one leg over the other knee, and grab your toes with one hand. Pull your toes back toward your shin until you feel a stretch in the arch of your foot. This movement is particularly helpful when you complete it first thing in the morning before you stand up.
Get Treated for Plantar Fasciitis
While home exercises provide relief, professional medical guidance leads to proper recovery. A doctor evaluates your specific condition, and they recommend a treatment plan tailored to your needs. Ignoring persistent heel pain typically leads to chronic issues that can worsen and hinder daily activities. Contact a podiatrist today to schedule an evaluation of your foot pain.