The plantar fascia is a chord of tissue that runs from the heel up to the toes. When it gets inflamed from overuse, it can be very painful and a condition called plantar faciatis can develop. Tight calf muscles also contribute to plantar faciatis and there are several exercises that can be done to help it.
Wall Stretch
The wall stretch is done by placing the balls of the feet against a wall and then straightening the leg.
Step Stretch
The step stretch is done by placing the foot on a step with half of it hanging off the edge. The heel then drops slowly downward and then gets lifted back up.
Roll Outs
Roll outs are done by standing on a foam roller or soup can with the heel hanging down. The foot is then rolled across and flattened out with the weight of the body pressing down.
Uplifts
Uplifts are done from a seated position. The heel is grounded on the floor and the toes are lifted straight up and back towards the shins.
Tip Toes
Walking on your tip toes across the room is another exercise that can be done. During this motion, the foot that is off the ground should be flexing towards the shins.
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