Grasp the toes of your painful foot and bring your ankle up and your toes up. Place your thumb along the plantar fascia and rub it to stretch it. The fascia should feel like a tight band along the bottom of your foot when stretched. Hold the stretch for 10 seconds. Repeat it 10-20 times for each foot. Dr. Furia and Dr. Judy Baumhauer, orthopaedic surgeon and president-elect of the American Orthopaedic Foot and Ankle Society (AOFAS) recommend that this exercise be performed initially in the morning, before getting out of bed and after any long periods of sitting. If there is a sharp pain in your heel when getting up, a stretch should have been done before standing or walking -stonehearthnewsletters.com
MY COMMENT: At 2 and 4 month follow-ups, 65 percent of patients who performed the plantar fascia-specific stretch reported total satisfaction with treatment or satisfaction with treatment with minor reservations. Even though 35% continue to suffer, stretching is a must in treating plantar fascitis. I suffered from heel pain for a year, and seemed to have finally gotten over it, I think, through regular calf and foot stretching (note in the study subjects were instructed to stretch 3x day) and wearing Sketchers.