How To Stretch for Plantar Fasciitis

Three Foot Stretches for Plantar Fasciitis

Intrinsic Stretch for Plantar Fascia
Intrinsic Stretch for Plantar Fascia. Wendy Bumgardner ©

For those with heel pain and plantar fasciitis -- once your pain and swelling have begun to subside, perform this static stretch three times a day. Continue to use this stretch to prevent recurrence of plantar fasciitis and heel spur.

What You Need for the Intrinsic Stretch

You will need a chair to sit in. You may want to use a towel to pull the foot towards you, especially if you have difficulty with reaching your toe while sitting.

Here's How to do the Intrinsic Stretch for Plantar Fasciitis

  1. Sit in a chair or the edge of a bed.
  2. Place the palm of your hand over the toes and ball of your foot.
  3. Keeping the leg steady, pull the foot towards you so that the bottom of the foot is stretched. Hold this for 30 to 60 seconds and release.
  4. Repeat five times at each session. It is recommended that you do this session three times a day.
  5. Alternate Method for Plantar Fascia Stretch 1: Sit with a foot on opposite knee. Grasp the foot with your opposite hand to pull it toward the knee and stretch the ball of the foot.
  6. Alternate Method for Plantar Fascia Stretch 2: Use a towel. Loop it around the ball of your foot and use it to pull your foot and stretch the ball of the foot.

2. How To Do a Rolling Stretch for Plantar Fasciitis

If you have heel pain and plantar fasciitis, you can use this stretch once your pain and swelling have begun to subside. This static stretch can be performed three times a day. Continue to use this stretch to prevent recurrence of plantar fasciitis and heel spur.

  • Difficulty: Easy
  • Time Required: 5 minutes

What You Need for the Rolling Stretch

You can use a rolling pin or you can use a rubber ball or golf ball.

It can fell good to use a chilled object. If you have a hollow rolling pin you can fill it with cold water. If you use a ball, put it in the freezer or on ice before using it.

Here's How to do the Rolling Stretch for Plantar Fasciitis:

  1. Sit in a chair or the edge of a bed.
  2. Place your foot on a hard round or cylindrical object such as a rolling pin, rubber ball, golf ball.
  3. Press the foot into the bar or ball and roll the foot over the bar or ball.
  4. Roll for 30-60 seconds. Repeat five times.

3. How To Do a Step Stretch for Plantar Fasciitis

Tight calf muscles can lead to developing plantar fasciitis and prevent healing once you have it. Use this stretch for your calves, but be careful not to overdo it.

  • Difficulty: Easy
  • Time Required: 15 seconds

What You Need for the Step Stretch

You need a stairway or a step or box you can step on where you can be steady and hang your heels off the back of the step.

You may want a stairway that has a rail for stability.

Here's How to do the Step Stretch for Your Calves

  1. Stand on the edge of a step.
  2. Allow one heel or both heels to drop off the step.
  3. Hold for 15-30 seconds.
  4. Repeat three times a day.

More: Top Picks for Plantar Fasciitis Relief

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