When you have plantar fasciitis, a condition characterized by the inflammation of the plantar fascia, then you need exercises of stretches for plantar fasciitis. These stretches will help tremendously in easing the pain that accompanies the condition:
Sit on the floor comfortably and pull your toes back. Hold for 10 to 15 seconds and slowly relax. You can do this three times a day. This will increase the flexibility of your plantar fascia. This is one of the very simple stretches for plantar fasciitis.
Hold to a table top and slowly squat by bending your knees. Remain in that position for 10 to 15 seconds. Slowly stand up and let the soles of your feet remain flat on the floor. This exercise will stretch your plantar fascia. You can safely perform this exercise 3 times a day. These are very useful stretches for plantar fasciitis.
Incline board stretch
One of the stretches for plantar fasciitis is the incline board stretch. You can use a short stool, or anything you can step on which is about 3 to 5 inches tall. Position this near a wall and step on it with the ball of your foot. Lean on the wall with your legs and hips in line with each other. Lower your heel slowly. This will stretch the arch of your foot. Perform about 10 to 15 steps continuously leaning to the wall.
This is similar with the incline board stretch. You step on the stairs with the ball of your feet and then slowly step down with your heel. You could do these stretches for plantar fasciitis easily in your own home. You do not even need expensive gym equipment.
Use a wide belt to stretch your plantar fascia, one of the stretches for plantar fasciitis, which is very easy to do. Position the center of the wide belt over your soles and with the belt draw this towards your body. Your knees should be straight. Let this remain for 15 to 20 seconds. Do this 10 to 15 times. You should sit straight and maintain your posture.
You can also use a towel to do the belt stretches. The same procedure applies with towel stretches. The purpose is to stretch and develop the flexibility of the plantar fascia.
These stretches for plantar fasciitis are easy to follow. You can do them by yourself at home. Do them regularly and they will relieve you of the stress and pain caused by the plantar inflammation.