If you have a tendency to twist or sprain your ankle when you’re exercising, or even when you’re carrying out your day to day activities, then you may have a problem with the muscles in your lower leg.
Research has shown that people who sprain their ankles have less mobility in their ankle joints than people who don’t. Tight gastrocnemius and soleus muscles (found in the calf) make the ankle joint less flexible. Tight calf muscles can also lead to pain in your heel and the sole of your foot.
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I developed heel and plantar pain (also known as planter fasciitis) few years ago after a summer of wearing very flat flip-flops with virtually no cushioning. Every evening for days the soles of my feet would be burning so bad that I was limping. I never really made the connection until I did some research. Stretching my calf muscles has really helped with that pain as well.
Stretching is a great way to loosen and relax calf muscles. This quick stretch will make a big difference:
Stand about 2 feet in front af a wall with your left foot on the floor in front of you. Lean on the wall with both hands and transfer your weight onto the forward leg which should now be bent. Make sure that your right heel stays on the floor and you should feel a good stretch in your right calf. Hold for about 30 seconds, switch legs and repeat the stretch. You can do this several times a day anywhere you have a walll handy. Stretching both calves should take about a minute – a very small investment to make to be safer as well as pain-free.
Hi
I have plantar fasciitis myself for a few months now. My podiatrist prescribed me with Custom made orthotics which did not work at all. I understood that treatment efficiency is very individual. If something works for one it may not work for the other.
There are many exercise techniques that you can try. There are a few exercises that I got from this informative website-
http://plantar-fasciitis-elrofeet.com/plantar_fasciitis_exercises.html
Take care & Good luck