Stretches

Heel pain can be caused by stress placed on the plantar fascia ligament when it is stretched irregularly, which causes small tears and inflammation. Stretching and strengthening exercises can help the ligament become more flexible and can strengthen muscles that support the arch, in turn reducing stress on the ligament.

Exercises for plantar fasciitis-when combined with other steps such as resting, avoiding activities that make heel pain worse, using shoe inserts, icing, or taking pain relievers-usually succeed in relieving heel pain. 

Stretching exercises should create a pulling feeling. They should not cause pain. It's best to do each exercise two or three times during the day, but you do not need to do them all at once.

1. Plantar Fascia Stretch by Rolling

The plantar fascia can be stretched by rolling it over a round object such as a ball, weights bar, rolling pin or can or bottle.

Plantar fascia stretch by rolling

• While seated, roll the object with the arch of your foot.
• Roll the foot repeatedly over the object, applying increasing downwards pressure.
• If you are able to, progress to doing this exercise while you are standing up.
• Using an object which can be cooled in the freezer, such as a bottle or can, also applies cold therapy at the same time!  (A frozen plastic bottle of water works great!)

2. Calf Stretch 

This exercise stretches the muscles at the back of the lower leg (the calf) and the Achilles tendon.

Stretch for the Gastrocnemius muscle

• Stand facing a wall with your hands on the wall at about eye level. Put the leg you want to stretch about a step behind your other leg.
• Keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg.
• Hold the stretch for 15 to 30 seconds. Repeat 2 to 5 times.  
• Repeat the set 3 times a day.
• Gradually hold the stretch for longer (up to 45 seconds).

3. Another Calf Stretch

In addition to the above stretch this one will stretch the Soleus muscle lower down in the back of the leg.

Soleus muscle stretch

• Stand in front of a wall with the leg to be stretched just behind the other.
• Bend both knees and lean forwards slightly. Make sure you keep the back heel down. 
• If you need more of a stretch, raise the toes on an object 1-4 inches tall or move further back from the wall.

4. Stretching on a Step

Stretching on a Step

• Stretch by standing on the edge of a step and slowly lower the heels down below the step.
• Start using both legs and progress to one leg at a time
• Hold for at least 15 seconds.
• You should feel a gentle stretch.
• Be careful not to over-do this one

5. Towel Curls to Strengthen your Foot

Strengthen your foot with towel curls

• While sitting, place your foot on a towel on the floor and scrunch the towel toward you with your toes.
• Then, also using your toes, push the towel away from you.
• Make this exercise more challenging by placing a weighted object, such as a soup can, on the other end of the towel.

6. Marble Pickups

Using your toes will strengthen your feet. 

• Put marbles on the floor next to a cup. 
• Using your toes, try to lift the marbles up from the floor and put them in the cup.

BEFORE YOU GET OUT OF BED

Many people with plantar fasciitis have intense heel pain in the morning, when taking the first steps after getting out of bed. This pain comes from the tightening of the plantar fascia that occurs during sleep. Stretching or massaging the plantar fascia before standing up can often reduce heel pain.

• Stretch your foot by flexing it up and down 10 times before standing.
• Use a towel to stretch the bottom of your foot (towel stretch ).
• Massage the bottom of your foot across the width of the plantar fascia before getting out of bed.

Other steps can help reduce heel pain when you take your first steps after getting out of bed. You can:

• Wear a night splint while you sleep. Night splints hold the ankle and foot in a position that keeps the Achilles tendon and plantar fascia slightly stretched.
• Always wear shoes when you get out of bed, even if it is just to go to the bathroom. Quality sandals, athletic shoes, or any other comfortable shoes with good arch supports will work.

Participating in Sports

If you are participating in sports, it is very important to warm up and do stretching exercises before your sport. Warming up and stretching will make your plantar fascia more flexible and may decrease the chance of injury and inflammation.

You may want to take a pain reliever such as a nonsteroidal anti-inflammatory drug (NSAID), including aspirin, ibuprofen, or naproxen sodium, to relieve inflammation and pain. Some people take NSAIDs at least 30 minutes before doing recommended exercise, to relieve pain and allow them to participate and enjoy the exercise. Other people take NSAIDs after they exercise.

Exercises to Avoid

Some exercises may make your heel pain worse. One example is exercise that involves repeated motions and pounding of the foot against a hard surface such as running or jogging. You should avoid this type of exercise.