Plantar fasciitis is a painful and stubborn condition. At its most extreme, the worst cases of plantar fasciitis can possibly lead to ruptures in the ligament. Approximately 2.5 million new cases of plantar fasciitis are reported each year.

Basic Foot Stretch

This is the most basic stretch of the calf and plantar fascia and we advise all stretching plans should first start with this exercise. Patients should do this stretch for a number of days before starting the more challenging exercises.
Start by sitting on the floor, with your legs flat out in front of you.
Loop a strap around the front of the injured foot and gently pull the strap tight towards you, keeping your legs straight.
Only pull until you feel a gentle stretch, then maintain the position for close to thirty seconds.
Relax for 30 seconds and repeat 3-5 times.

Standing Stretch

The wall calf stretch provides for a deeper stretch than the seated goot stretch, but still permits you to control the amount of stretch.
Do not start this stretch until you have developed basic flexibility doing the Seated Foot Stretch.
Stand facing a wall and place your hands on the wall at head height.
Extend one leg backwards, bending the front knee. Ensure both feet stay flat on the floor.
Lean towards the wall, allowing the front knee to bend until a gentle stretch is felt in the rear leg behind the knee.
Hold for 30 seconds, then repeat with the other leg.
Rest for thirty seconds, then repeat 3-5 times.

Standing Step Stretch

This is the most difficult stretch for the calf muscle and Achilles tendon. It is more difficult to control than the previous two hence focus on not over-stretching.
Stand on a stair on the balls of your feet. Hold on to the rail for balance.
Gradually drop your heel over the edge of the stair until there is a stretch in your foot and in your calf muscle.
Hold in a nice easy stretch for 30 seconds. Do the same with the other foot.
Rest for thirty seconds, then repeat 3-5 times.
Once the muscles become more flexible and stronger, you will be able to stretch both feet at the same time.

Using a Plantar Fascia Massage Ball

This involves rolling the arch of the foot over a massage ball while standing or sitting. Give the foot and ankle full movement in all directions while rolling the arch over the massage ball. This massage both stretches the muscles along the base of the foot and eases stress. It should be combined with all of the above stretches.
Massage each foot for around 30 seconds.
Rest for 30 seconds.
Repeat 3-5 times.

Early diagnosis and a mapped out plan of treatment are fundamental for healing plantar fasciitis. If treatment is delayed or inadequate in the early stages of plantar fasciitis, plantar fasciitis can take up to eighteen months or more to be fully treated. However by sticking to a properly structured treatment system and merging some of the individual treatment methods available, thankfully in most reported cases, non-invasive treatment cures the condition. Only in the worst cases is surgery necessary.

It may take many months for symptoms to go away and the plantar fascia to be completely healed. Remember that a torn ligament (even microscopic tears) only occurs after repeated and prolonged stress and to heal this, extended rest and treatment will be required. Also, the longer the patient has been suffering from plantar fasciitis and the more severe the heel pain, the longer the treatment will take.

Author Bio: