Things You'll Need:
- Tennis ball
- Supportive insoles
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Step 1
Massage your feet twice daily. Massage is one of the most effective means to break up scar tissue. Use firm, circular motions to massage along the bottom of your feet for at least five minutes.
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Step 2
Stretch your calf muscles daily. If your calf muscles are tight, they pull on your plantar fascia, worsening the scar tissue situation there. Stand two feet away from a wall. Place your hands on the wall and lean into it to stretch your calf muscles.
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Step 3
Perform Achilles tendon stretches. Tight Achilles tendons can also result in added tension on your plantar fascia. If your Achilles tendons are well-stretched, the scar tissue in your plantar fascia can be effectively broken down. Get in the same position you were in to stretch your calf muscles. This time bend your knees as you lean into the wall. This will focus the stretch on your Achilles tendons.
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Step 4
Place a tennis ball between your foot and the floor. Move your foot backward and forward as you roll the tennis ball underneath it. Repeat this motion for two minutes and then switch feet. This helps to break up scar tissue along the plantar fascia.
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Step 5
Wear supportive insoles in your shoes. The insoles prevent your plantar fascia from overstretching, thereby reducing the likelihood of new scar tissue forming in the area.
