Connecting your heel to your toes, the plantar fascia is a ligament that supports the arch of your foot. When this tissue becomes injured or inflamed, it can lead to a condition called plantar fasciitis—making it painful to bear weight on your foot. These 10 exercises can help stretch and strengthen your foot and lower leg muscles to heal and protect your plantar fascia.[callout]
Things to keep in mind:
- Aim to do each of these exercises 2 to 3 times daily. It’s fine to complete them throughout the day, rather than all at once.
- Do you have an active case of plantar fasciitis? Be sure to start slowly and gently with these exercises.
- If you experience any pain while working through any of these exercises, stop immediately and consult a doctor.
1. Toe stretch
Stretching both your plantar fascia and calves can relieve and prevent plantar fasciitis—and this toe stretch exercise is one way to do this.
- Sitting in a chair, extend one leg at a time, keeping your heel on the floor.
- Reach down and use your hand to gently pull your big toe toward your ankle.
- Hold for 15 to 30 seconds.