Research has shown that some simple daily exercises can assist greatly in the relief of Plantar Fasciitis. Below are the exercises prescribed mostly by podiatrists and physiotherapists in Australia.
IMPORTANT: Stretching exercises should create a pulling feeling, but they should never cause pain! We recommend you do these exercises first thing in the monring and again 2 or 3 times during the day, but you don't need to do them all at once.
If these exercises, combined with wearing an orthotic do not provide any relief from your Plantar Fasciitis pain, you should consult a podiatrist.
After these exercises, put on your shoes (with orthotics inside them) or wear supportive sandals. Do not start the day walking barefoot on hard floors or tiles, or your heel pain will return.
This exercise will help make the Plantar Fascia (ligaments under the foot) more flexible. Usually after sleeping the Plantar Fascia tighten and shorten during the night, causing Plantar Fasciitis pain with your first steps out of bed.
Use a tennis or golf ball (or rolling pin). While seated roll the ball with the arch of your foot back and forth from the heel to the ball of the foot. If this feels okay and doesn't hurt you can progress by doing this exercise while you are standing up. Keep rolling the ball for about 4-5 minutes.