The plantar fascia is a key player in how your foot functions, especially when you walk or run. Tightness in the foot and calf, being overweight, flat feet or high arches, wearing improper footwear and certain play and work actions can all increase your risk of plantar fasciitis pain.

A physical therapist can show you simple exercises that will help ease pain from plantar fasciitis. These exercises include stretches like the heel raise, which helps strengthen your calf muscles.

Stretching

Heel pain is one of the most common symptoms of plantar fasciitis. This pain, which can be dull or sharp, is most intense right after you get up in the morning or after periods of rest. It may also appear after you exercise or climb stairs.

Stretching exercises for plantar fasciitis help loosen the tight muscles in the foot and calf. These exercises should be a major part of your treatment plan. Try to do these stretches three times a day: in the morning, at midday, and before you go to bed.

Begin with a basic toe extension. Sit in a chair with your affected leg crossed over the unaffected leg, and grasp your toes with your free hand. Pull your toes toward you slowly and steadily, and hold for ten seconds. Repeat this exercise for both feet.

Another simple but effective exercise is heel raises (also known as calf raises). Stand on the edge of a step and lower yourself until you’re on the balls of your feet. Hold this position for two seconds, then return to the starting position. Repeat this 10 to 15 times, or as directed by your physical therapist.

For people who want to continue exercising, a medical professional can recommend low impact exercises that place less stress on the lower legs and feet. Changing your footwear and using off-the-shelf or custom arch supports can also decrease the pressure on the bottom of your feet.

Ice

Plantar fasciitis is a common condition that affects many people. It is caused by the plantar fascia, a thick band of tissue that runs across the bottom of your foot. It can become inflamed and cause pain when you stand or walk, particularly first thing in the morning or after sitting for long periods of time. It is common in athletes, those who work on their feet all day, and those with certain health conditions like flat feet or obesity.

Exercises can help relieve the pain associated with plantar fasciitis. A physical therapist can teach you the best plantar fasciitis foot exercises to strengthen and stretch the muscles of your feet. Some examples of these include standing calf stretches, golf ball rolling, and heel raises.

Ice exercises can also be used to reduce pain and inflammation from plantar fasciitis. A physical tyep therapist will recommend icing the affected foot or heel twice per day for 15-20 minutes at a time. To do this, place an ice pack on your heel, covering the entire area to prevent frostbite. Then, sit in a chair and roll the injured foot on a tennis or golf ball to massage the foot and loosen the fascia.

Massage can also be used to relieve plantar fasciitis pain. Your physical therapist will teach you the proper massage techniques to apply to your foot and ankle. Some examples of these include using your thumb to knead the arch of your foot and toes, massaging the heel and the arches of your feet, and performing a self-massage by rubbing your hands over the bottoms of your feet.

Massage

Many people with plantar fasciitis find that their heel pain improves with self-massage. They also can perform stretches to help with healing and reduce pain. However, these exercises work best when done as part of a treatment program. Mild cases of the condition may resolve naturally, but treatment improves recovery time and helps prevent chronic heel pain.

Tight muscles in the foot and calf can aggravate plantar fasciitis by placing excessive strain on the plantar fascia. Stretching to lengthen the calf muscles and Achilles tendon can decrease the stress on the plantar fascia. Massaging the arch of the foot can loosen the tissue. A person can do this with the palm of their hand or a tennis ball that is about 63mm in diameter. The person should gently rub the bottom of the arch of the foot, using a circular motion. Then, they should apply pressure on the bottom of the foot with the thumbs, starting from the heel and moving up to the toes and back down again.

Other treatment strategies for plantar fasciitis include the use of a night splint to hold the foot in a neutral position while sleeping. Ice application several times a day can help with inflammation and pain. A physical therapist can teach patients stretching and massage techniques for plantar fasciitis that will improve the effectiveness of these home treatments.

Strengthening

Plantar fasciitis causes pain that is often most severe when you first get out of bed or after long periods of inactivity. This is because the ligament gets irritated and swells. This pain can feel like a dull ache or sharp, stabbing sensation. It is most noticeable when you climb stairs or walk. It may also hurt when you run, jump or stand for long periods of time. It usually is worse in bare feet or when you are wearing shoes with little support.

This condition is very common in people who exercise. It can be caused by tightness of the foot and calf muscles, weak foot muscles, excessive use or pressure on the arch of the foot (such as wearing high heels or running too much), and improper athletic training. It is more common in runners, older adults and people who are overweight.

You can improve your symptoms and help prevent future problems by strengthening the muscles that support the arch of the foot. The best exercises are low impact and involve the use of the foot, ankle and leg muscles. Your doctor or physical therapist can help you find the right ones for you. It is important to start slowly and increase your intensity as your foot heals. If your heel flares up after exercise, it is a sign that you have done too much and need to go back to a lighter session (for example, do fewer repetitions or decrease the weight). If your pain gets better after exercising, then you can build up to doing more repetitions and increasing the weight.