If you have plantar fasciitis, you may suffer from chronic pain at the bottom of the foot or heel. It results from strain, overuse, and inflammation of the plantar fascia ligament that connects the heel to the toes. It often occurs in runners or people who are overweight.

These simple stretches can reduce tension in the foot and calf to provide pain relief and improvement of symptoms over time.

Calf Stretches. With these stretches, the calf muscles are loosened and thus can relieve the pain of plantar fasciitis. This can be done by leaning your hands against a wall, straighten the knee of the affected leg and bend the other knee in front. It is important to keep both feet flat on the ground.

Rolling Stretches. Sit tall on a chair. Place a round object under the foot such as a golf ball and roll it back and forth for about two minutes to help loosen up the foot muscles.
Plantar Fascia Stretches. While sitting on a chair, cross the injured heel over the other leg. Hold the foot in your opposite hand and pull the toes toward the shin and hold for ten seconds. Repeat 3x

Heel Raise. Stand behind a chair with both feet flat on the floor. Using the chair as support, rise up onto your toes and hold for five seconds. Then slowly lower yourself down without holding onto the support. Repeat several times, resting in between.

Foot Flexes. While sitting on the floor with legs straight, wrap an elastic band around the foot, holding the ends in your hands. Gently point the toes away from the body and slowly return to starting position. Repeat 10x

Towel Curls. While sitting on a chair with both feet flat and a small towel in front of the ftt, grasp the center of the towel with your toes. Curl the towel towards you, relax the foot, and repeat 5x

Marble Pickups. Sit on a chair. Place a bowl and marbles at your feet. Pick up one marble at a time using your toes and place the marble into the bowl. Repeat several times.

For more information on plantar fasciitis and treatment options, you may contact Dr. Kevin Lam’s office at (239) 430-3668 (FOOT) or visit NaplesPodiatrist.com

Family Foot and Leg Center has several Centers from Collier, Lee, & Charlotte Counties to quickly resolve all your foot and ankle problems.

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Serving Southwest Florida Since 2005, Family Foot & Leg Center has 9 convenient locations throughout Collier, Lee, Charlotte, and Sarasota Counties. Offering pediatric to geriatric family care: Ingrown Toenails, Heel Pain, Bunions, Foot / Ankle Arthritis Pain, Plantar Fasciitis, Foot / Ankle Surgery, Custom Orthotics, and Diabetic Wound Care. In office X-rays, ultrasounds, and minor surgical suite exam rooms. Practice powered by EMR and advanced technologies. Home of the Lam Minimal Invasive No-Scar Bunion Surgery! Come Discover Why Patients Love Our 5-Star Foot & Ankle Care! Same Day Appointments! Easy Online Appointment Scheduling!