Plantar fasciitis is a condition that causes pain at the bottom of the heel or arch. It occurs due to the degeneration and inflammation of the plantar fascia—a thick ligament that connects your heel to the front of your foot. Plantar fasciitis can affect people of all ages but is especially common among people who spend a lot of time on their feet. Stretching exercises can help ease this pain by flexing the ligament, strengthening the muscles that support the arch, and reducing overall stress on the ligament. If you are suffering from plantar fasciitis, here are some stretching exercises for you to try!
Foot Flexes With Towel Stretch
- Sit with the involved leg extended and the knee straight in front of you.
- Place a towel below the toes and hold both ends of the towel with your hands above your knees.
- Gently pull the towel so that your foot flexes toward you. You should feel a stretch in your calf (lower leg) muscles.
- Hold the towel for 15 to 30 seconds, repeat the process 2 to 4 times a session, up to 6 sessions a day.
Calf And Plantar Fascia Stretches on a Step
- Stand on a bottom step with the balls of your feet while your heels hang off the edge.
- Slowly lower your heels over the edge and relax your calf muscles. You should feel a stretch across the bottom of your feet and the calf muscles.
- Keep yourself in this position for about 30 seconds and then tighten your calf muscles and raise your heel back to the step level.
- Repeat the process 2 to 4 times a session, up to 5 sessions a day.
Standing Calf Stretch While Facing A Wall
- Stand facing a wall and place your hands on the wall at your eye level.
- Put the leg you want to stretch a step behind the other leg and make sure both feet are flat on the ground.
- Bend the front leg. You should feel a stretch in your back leg.
- Hold the position for 15 to 30 seconds, and repeat the process 2 to 4 times a session, up to 6 times a day.
Arch Roll Massage With Ice
- Put a frozen water bottle under your feet.
- Roll your feet over the bottle back and forth and apply enough pressure to feel a stretch.
- Do this for about 2 to 5 minutes for each foot, 2 times a day.
You can also roll a tennis ball under your feet, but ice is better since it helps reduce inflammation.
Big Toe Stretch
- Sit on a chair and cross one leg over the other.
- Grasp your toes and bend the toes and ankle upward to stretch the arch and calf muscles. Perform deep massage along the foot arch with your other hand.
- Hold this position for 10 seconds, repeat it for 2 to 3 minutes for each foot, 2 to 4 sessions a day.
Toe Curls With Towel Scrunches
- Sit on a chair and place a straight towel in front of you.
- Place your foot on the towel, spread the toes, and curl your toes to scrunch the towel towards you.
- Then also push the towel away from you and straighten it.
- Repeat the process 10 times, 1 to 2 times a day.