Plantar fasciitis is a pain at the bottom of the foot in the heel that can be caused from a number of different things. It is usually caused from small tears in the band that provides cushion when you walk. These small tears can happen due to obesity, older age, different types of exercise or activity (such as running or dancing), flat feet, and even the type of job you have can cause these tears to occur. There are things you can do such as stretching to help alleviate your feet pain. See below for some stretches to help you.
1. Sitting Stretch
Sit in a chair with your back firmly against the back of the chair, sitting up straight. Bend one leg and bring your foot up onto the opposite knee. Grab the base of the toes with your hand and pull it towards your body to give it a small stretch. Hold the position for 20 seconds, then repeat on the other side. Repeat the stretch on both feet for 3 reps.
2. Rolling Stretch
Sitting in the same chair, grab a can of beans, soup or even a water bottle. Place the object onto the floor and put the arch of your foot squarely on the object. Roll the object back and forth using your foot for about 5 minutes. Then repeat with the other foot.
3. Pickup Stretch
This stretch requires you to have a towel (use a small towel such as a hand towel or wash cloth). Place the towel in front of your feet while you sit on a chair. Using your toes, pick up the towel, while keeping your heel on the floor. Pick up the towel and repeat with the other foot. Repeat the process 10-15 times switching feet each time. If this is too easy, you can wet the towel a bit to make it somewhat harder.
4. Wall Stretch
Stand with your hands against a wall. Bend one knee, keeping the other leg completely straight. Your calf muscle in the straight leg will begin to stretch. Hold the stretch for about 15 seconds, then repeat on the other leg. Continue doing this stretch, switching legs, and stretching each leg 3 times.
Stretching your feet will help alleviate the pain associated with plantar fasciitis. Talk to your podiatrist about other stretches you can do at home to help with the pain.