Plantar Fasciitis Exercises

Plantar Fasciitis Exercises

1. You may stretch your Achilles tendon by using either your hands or a long piece of strong cloth, such as a towel, to pull your toes and lightly stretch the Achilles tendon. To perform the stretch, simply hold each end of the cloth and place the ball of your foot in the center of the cloth. Now, you can very easily pull the foot toward you, thereby feeling the Achilles tendon stretch (Figure 184). Use the same technique to stretch the Achilles tendon in your other leg. Continue to alternate legs for several repetitions. The stretch may be done once a day until the injury has completely healed.

2. A tennis ball or other ball of alike size may be rubbed across the bottom of the foot. The massaging motion will help the plantar fascia relax (Figure 197).