One of the most effective treatment options for plantar Fasciitis is stretching. Tightness if the Achilles tension and the calf muscles, increases the prevalence of plantar Fasciitis. This is due to tightening in these muscles, which increases dorsiflexion (upward movement) of the large toe and stretches the plantar fascia causing it to inflame.

Therefore it makes sense that reduction of the tightness of the Achilles tendon and calf muscles will have a positive effective on heel pain. Your stretching exercises should concentrate on the Achilles tendon and calf muscles group. These exercises can be done at the comfort of your home to treat the condition and lessening the chance of recurrence plantar fasciitis pain.

Exercise: Stand on a step and balance on the balls of your feet with your heels hanging over the edge. Drop your heels below the step and hold for a minute.

CALF STRETCH

Stand with your hands against a wall and your injured leg behind your other leg. With your injured leg straight, your heel flat on the floor and your foot pointed straight ahead, lean slowly forward, bending the other leg. You should feel the stretch in the middle of your calf. Hold the stretch for 10 to 15 seconds. Repeat the stretch six to eight times. This stretching exercise may be helpful for plantar fasciitis and calcaneal apophysitis.

Stretching devices also help stretch as the position of the foot in a upward manner. This stretches the plantar fascia and reduces tension on the plantar fascia.