Stretches for plantar fasciitis

Stretching is one of the most important treatment strategies for plantar fasciits, and has been shown to be very effective. There are two stretches that can be used. The plantar fascia stretch can help to reduce the pain experienced when standing after a period of rest, and the calf stretch is important if you have tight calf muscles.

Plantar fascia stretches for plantar fasciitis

It is important to perform this stretch before standing after a period of rest.

1. Before standing in the morning, cross your foot over your leg, pull back your ankle and toes,

2. Hold the stretch for 10 seconds,

3. Repeat this 10 times before standing,

4. Repeat this as many times throughout the day as you need,

5. Some people find rolling a ball or bottle under their arch helpful too.

Calf stretches for plantar fasciitis

1. To perform the calf stretches, place your hands on a wall in front of you,

2. Take a step backward so your feet are parallel and both heels are on the ground,

3. Hold a stretch of your calf for 10 seconds, and repeat this 3 times,

4. Do this 3 times per day,

5. Try to keep your back knee straight (see image above), and your heel on the ground.