Having tight plantar fascia in your feet is like having a car without shock absorbers. The plantar fascia, a thick band of tissue that runs between the heel and the toes, can become inflamed and painful, a condition called plantar fasciitis, one of the most common causes of foot pain. A regular stretching program is effective for long-term pain relief and improved mobility.
Plantar Fascia Stretches
Step 1
Perform the first set of stretches before getting out of bed in the morning. While lying in bed with both legs extended in front of you, bend your left knee so that it points to the ceiling. Place your right foot on your left knee.
Step 2
Grasp your right toes with your right hand and pull your toes back toward your shin until you feel a stretch in your arch. If this position is uncomfortable, loop a towel around the base of your toes, holding one end of the towel in each hand. Pull your toes toward you. Hold the stretch for 10 seconds. Perform 10 repetitions.
Step 3
Repeat the exercise on the other foot
Arch Rolls
Step 1
Sit in a chair with your feet flat on the floor in front of you.
Step 2
Place a tennis ball or a 15-ounce can on the floor and roll it under your right arch until you feel the stretch.
Step 3
Repeat with your left foot. Use this sequence several times a day to relieve pain.
Warnings
Heel pain may be caused by a variety of conditions. Consult a health care provider before attempting home treatment.
Tips
Things You’ll Need
Towel, optional
Tennis ball or 15-ounce can