Different Ways You Can Stretch Plantar Fasciitis

by Deborah L. Alexander

Overview

Plantar Fasciitis is a painful condition caused by the tightening of the muscles that runs on the bottom of the foot from the heel through the arch and the Achilles tendon that wraps around the back of the heel. There are several things you can do to help relieve the pain, including wearing a brace at night, taking anti-inflammatory drugs and stretching.
Simple Flexes

The easiest stretch you can perform is to flex the ankle up as far as possible and then point the toe down as far as possible. Doing this exercise several times before you get out of bed in the morning can greatly decrease the pain that most people suffer on waking. You can also use a towel or exercise band wrapped around the foot to help pull the foot toward your body if you have trouble achieving a good flex.

Towel Flex

Step Flexes

Stand with the balls of your feet on the edge of a step, holding onto the hand rail for balance. Raise up onto your toes and then lower down to where your heel is below the level of the step. Start by repeating this 10 times and work to increase the number of repeats you can do.

Step Flex
Rolling Stretch

This exercise can be done with a tennis ball or a frozen juice can. If you need cold therapy as well as stretching, use the frozen can. Stand where you can hold onto something for balance. Place your bare foot on a tennis ball. Move your foot forward and back so that the ball rolls from the ball of the foot to the heel. Use gentle pressure on the ball---don't flatten it. You can do this while sitting as well.

Rolling Stretch
Lunge

Stand facing a wall. Place your hands at shoulder height on the wall directly in front of you. Step back with your injured foot and plant the foot firmly on the ground. Make sure your heel is on the ground. Then lean into your hands with your upper body until you feel a stretch through the calf and heel.

Lunge