Foot pain is common among runners and athletes due to overuse injuries, but improper shoe wear such as old shoes, shoes with poor support, or constant use of high heels can also lead to pain in the bottom of the foot. There are many bones, ligaments, and muscles in the bottom of the foot, along with the plantar fascia. If any of these muscles get tight from over use or improper shoe wear, pain can be felt on the bottom of the foot. Below are two variations of a stretch to help improve the mobility of these muscles and may decrease foot pain. If you do not see any changes in your foot pain after trying these exercises, you will likely benefit from a one-on-one examination by a physical therapist.
When performing the “Seated Plantar Fasica” stretch, it is important to make sure you are pulling your toes back as well as your foot back. It is best to perform this stretch in the morning, before getting out of bed. This should be a gentle stretch, there should be NO pain when performing this stretch.
When performing the “Standing Plantar Fascia” stretch, it is important to make sure you are stretching your toes and the bottom of your foot. This should be a gentle stretch, there should be NO pain when performing this stretch.