Podiatrists and physiotherapists recommend the plantar fasciitis exercises explained below in addition to using orthotics for the relief of Achilles heel pain caused by plantar fascia inflammation due to excess pronation. You should understand that these exercises for plantar fasciitis should not cause pain, but rather a pulling sensation. Each exercise should be done 2 or 3 times over the course of the day; it is not necessary that you do them all in one sitting.
Exercises for plantar fasciitis that you can do before getting out of bed:
Plantar Fasciitis can cause many people to experience intense heel pain in the morning, when they take their first steps when they get up from bed. This pain comes from tightening of the plantar fascia that happens while you are sleeping. Massaging and stretching the plantar fascia prior to getting up will help diminish heel pain.
An effective exercise that you can perform prior to rising up is to stretch your foot by extending it up and down ten times. An alternative exercise you can perform while you sit is to roll a rolling pin or tennis ball with the arch of your foot. Once you can, progress to completing this exercise as you are standing up. Once you complete these exercises, put on your shoes with orthotic inserts inside them, or wear supportive sandals. Do not start the day walking in your socks on hard floors or tiles, or you can be sure that your heel pain will return.
Exercises to do during the day to help relieve heel pain:
Calf stretch: Stand up and face a wall. At the level of your eyes, rest your hands on the wall. Position the leg you wish to stretch around a step behind your other leg. Keeping your rear heel on the floor, bend your front knee until the back leg is feeling a stretch. Continue the stretch for 15-20 seconds. Repeat 4 times.
Achilles Stretch: Get up on a step. Gradually stretch your heels down over the edge of the step as you relax your calf muscles. Continue the stretch for roughly 15 to 20 seconds, as you then tighten the muscle in your calf it will move your heels back up to the level of the step. Repeat 4 times.
Hamstring Stretch: Straighten one leg in front of you while you flex your foot. As you bend the other knee tilt your body back a little. Keep Your pelvis forward. Your torso should remain vertical as you maintain the stretch for 10-20 seconds, then switch sides. You will feel the pull up the back of your extended leg, throughout your thigh and calf.
Marble Lifts: Place marbles on the floor next to an open container. Utilizing your toes, try to pick the marbles up one by one and put them in the receptacle. Repeat this exercise 15 times.
Towel stretch: Grab a rolled towel at both ends, holding it under the ball of your foot. Slowly, pull the cloth toward you as you keep your knee straight. Maintain this stance for 15-20 seconds. Repeat 4 times.
If you do these exercises regularly, it is likely that you will feel relief from that Achilles heel pain.