Exercises for Plantar Fasciitis

• There are some gentle stretching exercises that may help you recover from plantar fasciitis and prevent future flare-ups.
• Stretching the Achilles tendon can help decrease stress and strain on the plantar fascia when walking.
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  Two stretching exercises work well: heel lifts and calf stretches. 

 

• Hell lifts can help warm and stretch the fascia before standing.
• They are especially helpful for decreasing the pain when arising from bed in the morning.
• To stretch the fascia with heel lifts, place the feet flat on the floor from a sittng position.
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  Then raise heel while keeping the forefoot on the floor, thirty to fifty times for each foot. 

 

• It is important to do this exercise before rising from bed in the morning or before rising from a sitting position.
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  To do calf stretches, lean into a wall or counter with your hands while facing forward.
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  Extend a leg backwards with your knee as straight as possible for thirty seconds and then with your knee slightly bent for thirty seconds.

 

• Concentrate on gently stretching your calf muscles.
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  One repetition is adequate, and stretching two or three times a day is ideal.
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  Your calf muscles will be easier and more comfortable to stretch if your plantar fascia and other muscles have first been warmed up (with heel lifts or normal walking.). 

 

• To strengthen the muscles around the plantar fascia, place your feet flat on the floor from a seated position
• .
• Raise your arches while at the same time curling your toes against the floor.
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  You can do this exercise even whiole wearing shoes
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  For more information on stretching and strengthening exercises for the ankles and feet, see chapter 10. 

Reference: Feet For Life: Paul Langer, DPM