Muscle pain can make it hard to do things and lower your quality of life in general. One muscle that is easy to forget about but can cause a lot of pain is the plantaris muscle. The plantaris muscle is deep in the calf and can get tight and painful for a number of reasons, such as stress, injury, or bad posture. If you have pain in your plantaris muscle, doing specific exercises can help you feel better and speed up the healing process. Here are ten exercises that will help ease the pain in your plantaris muscle:

1. Stretch your calves

The plantaris muscle can feel better after stretching the leg muscles. Put your hands flat against a wall and face it. Take a step back with one foot and press the heel into the ground. Keep the back leg straight. Forward lean until you feel a light stretch in your calf. Hold for 30 seconds, then switch legs.


2. Rolling on foam

As a form of self-myofascial release, foam rolling can help loosen up tight muscles, such as the plantaris. Put a foam roller under your leg and sit on the floor. Lift your body off the ground with your hands and roll back and forth from your ankle to just below your knee. Take more time to work on any sore spots.

3. Plantar Flexion Stretch:

This stretch works directly on the plantaris muscle. Lay down on the ground and stretch your legs out in front of you. Wrap a towel or resistance band around the ball of one foot and pull it gently toward you. This will bend the ankle. Hold for 30 seconds, then switch sides.

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4. Tap your toes

Toe taps are a low-impact workout that work out the plantaris and other calf muscles. Stand with your feet about hip-width apart. Lift your heels slowly off the ground and land on the balls of your feet. Lower your back down and do it again and again for 10 to 15 times.

5. Calf raises while sitting

The plantaris muscle is in the lower part of the leg, which is what this exercise works on. Place your feet flat on the ground and sit down in a chair. Keep the balls of your feet on the ground and lift your heels as high as you can. Lower yourself back down and do it again 10 to 12 times.

6. Ankle Rings

Ankle circles help the ankle joint move more freely, which can ease tension in the leg muscles, especially the plantaris. Lay down on the ground and spread your legs apart. Raise one foot off the ground and move the ankle around in a circle. Do 10 circles going in each way, then switch feet.

7. Calf raises while standing

The plantaris is part of the calf muscle group that this movement works. Hold on to something stable for balance and stand with your feet hip-width apart. As high as you can get on the balls of your feet, then come back down. Try for 15 to 20 rounds.

8. Workouts with resistance bands

Adding extra resistance to your calf movements with a resistance band can help strengthen the plantaris muscle. Hold one end of the band in each hand and wrap it around the balls of your feet. Keep the tension on the band while you do calf raises or ankle flexion movements.

9. Different Heel Drops

With eccentric heel drops, you work on the downward part of the calf raise. This can help the plantaris muscle get stronger and more stable. Put your heels off the edge of a step and stand on it. As you stand on the balls of your feet, slowly bring your heels below the level of the step. Do this ten to twelve times.

10. Getting massages

Along with exercises, getting massages on a daily basis can help the plantaris muscle relax and heal. Make appointments with a licensed massage expert who can work on the muscles in your calves and feet to ease pain and make it easier to move around.

Adding these exercises to your schedule can help ease the pain in your plantaris muscle and keep it from coming back. Don't forget to start slowly and build up the pressure as your strength and flexibility get better. If you are in severe or long-lasting pain, you should see a doctor to get a right diagnosis and treatment.