Those suffering from plantar fasciitis have found they can increase flexibility and reduce pain with the regular practice of foot exercises and stretches that improve the conditions of the muscles in the area.
The plantar fascia is a thick band of connective tissue that runs between the heels and toes. Overuse, injury, and strain can cause this tissue to become damaged or inflamed. This condition is called “plantar fasciitis”.
Plantar fasciitis is characterized by an intense searing sensation from the base of the foot to the heel. This condition is most common among people who are overweight. This pain can be most severe in the mornings after waking and after extended hours on the feet.
This pain can be greatly reduced by applying some simple stretches and exercises to your daily routine. And investing in some Plantar Fasciitis shoes. In doing so, the muscles and connective tissues of the foot can be improved over time. Read on to learn more about the stretches and exercises that can be applied to relieving the conditions of plantar fasciitis and how they can be executed properly.
Calf stretch
When the muscles of the feet and calves are tight and strained, the function of the feet and calves can be adversely affected. The discomfort can be greatly relieved by stretching the muscles of the calf. Here is how this exercise is executed.
Lean forward with your hands against a wall.
Straighten the knee of the affected leg while bending the other knee forward.
The feet must be flat on the ground.
Hold this position for 10 seconds.
Repeat the stretch 2–3 times.
Rolling stretch
Placing a round object under the foot and rolling it along the length of the plantar fascia is a good way to loosen tension and relieve pain. This can be done with a tennis ball, golf ball, rolling pin, or specially designed foam roller. Other implements can be found in sporting goods stores.
Another good idea is to freeze a plastic bottle of water and use this to roll underfoot. The ice will cool inflammation.
Practice this simple exercise to stretch the foot:
Sit on a tall chair with good back support.
Place the ball, foam roller, or frozen bottle of water under the foot.
Roll the object back and forward slowly for a full 2 minutes.
Seated foot stretch
A person may also relieve tension and pain in the muscles of the foot with the seated foot stretch. Here is how to execute this stretch:
Sit on a chair with the injured heel crossed over the opposite leg.
Pull toes of the affected foot toward the shin creating tension in the arch of the foot.
Use your hand to feel for tension in the plantar fascia along the bottom of the foot.
Hold this tension for 10 seconds.
Repeat 2–3 times.
Towel curls
Curling a hand towel under the toes is another good way to stretch the calf muscles and relieve tension in the calf muscle. Many people have found that this is a good exercise to complete upon waking in the morning or beginning any tasks.
Begin seated on a chair with both feet flat on the floor and a small towel in front of your feet.
Grasp the towel from the middle with the toes.
Curl the towel down toward the heels.
Slowly, relax the foot and repeat 5 times.
Marble pickups
Collecting marbles with the toes is a good way to engage the muscles of the foot. This can activate, strengthen and relieve tension in the muscles of the foot and can be practiced regularly for best results.
Sit on a chair with your knees bent and your feet flat on the floor.
Place 15 to 20 marbles on the floor.
Pick up the marbles one at a time between curled toes.
Collect all 15 to 20 marbles.
Other home remedies
In addition to the muscle strengthening and activation found in the exercises above, here are some other ways to avoid the discomforts of plantar fasciitis.
The RICE method
When the foot first becomes injured, treatment must be applied as soon as possible. First aid for the foot will involve the application of the RICE method:
R — Rest the affected foot for a few days.
I — Ice the injury for 20 minutes to relieve inflammation.
C — Compress the area with a wrap to control swelling.
E — Elevate the injured foot by resting the foot on pillows.
Shoe inserts
Specially designed cushions can provide additional support to the tissues of the foot. Shoe inserts reduce the stress on the plantar fascia and this can be an especially good thing for people who spend a lot of time on their feet. These products should be researched and carefully selected for the best results. Begin by speaking with a podiatrist who can examine the foot and make a good recommendation.
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