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Plantar Fascia Stretches
By Laura Inverarity, DO Laura Inverarity, DO Laura Inverarity, PT, DO, is a current board-certified anesthesiologist and former physical therapist. Learn about our editorial process Updated on February 10, 2020 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.
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Content is reviewed before publication and upon substantial updates. Learn more. by Michael Lau, PT, DPT Medically reviewed by
Michael Lau, PT, DPT Michael Lau, PT, DPT, CSCS, is a licensed physical therapist, strength and conditioning coach, and co-founder of The Prehab Guys.
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Learn about our Medical Review Board Print Mike Tittel/Collection Mix: Subjects/Getty Images Plantar fasciitis stretches may be prescribed by your physical therapist to help improve your overall foot mobility. Performing plantar fascia stretches regularly may be one component of your rehab program. Plantar fasciitis is an overuse injury caused by inflammation of the plantar fascia, a thick fibrous band that connects the heel bone to the base of the toes.
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Symptoms of plantar fasciitis include heel pain that is initially worse in the morning. Stretching the plantar fascia can help decrease the symptoms of plantar fasciitis. Your doctor may also diagnose plantar fasciopathy, which is a degenerative change in the connective tissue.
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This is typically an injury that results from chronic repetitive loading/stretching of the tissue that causes micro-tears. There are typically changes in the foot muscle architecture as well in these cases, thus strengthening the feet is an important aspect of treating this type of injury as well.
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If you have plantar fasciitis or plantar fasciopathy, you may benefit from physical therapy to treat your pain and to get your foot feeling normal again. Your physical therapist may use various treatments and modalities, and he or she will likely prescribe exercises to treat your condition. He or she can also tell you what to STOP doing that may be making your symptoms worse.
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If you develop foot pain, starting physical therapy first is a good choice. Here is a list of exercises that your physical therapist may prescribe for plantar fasciitis.
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Check with your doctor before starting this exercise program to ensure that it is safe for you to do. Long Sitting Stretch Sit on the floor with your legs stretched out in front of you.Loop a towel around the top of your affected foot.Pull the towel towards you until a stretch is felt across the bottom of your foot.Hold for 30 seconds then relax, and then repeat 10 times.
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Achilles Stretch Stand facing a wall and place your hands straight out on the wall.Step back with your affected foot keeping it flat on the floor.Move the other leg forward and slowly lean in toward the wall.Stop when you feel a stretch through the calf.Hold for 30 seconds then relax, and repeat 10 times. Stair Stretch Stand on a step on the balls for your feet.Hold the rail for balance.Slowly lower the heel of the injured foot until a stretch is felt.Hold for 30 seconds then relax.
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Repeat 10 times. Can Roll This exercise should be done without wearing shoes.
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Sit in a chair.Roll your injured foot back and forth from the tip of the toes to the heel over a can.Repeat 10 times in both directions. You can help treat the pain and inflammation of plantar fasciitis by performing the can roll with an ice bottle in a technique called the ice bottle massage. Toe Stretch Sit on the floor with your knee bent and foot flat on the floor.Pull the toes back on the injured foot until stretch across the arch is feltHold for 30 seconds then relax and repeat 10 times.
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Plantar Fascia Toe Stretch Remove your shoe.Stand facing a wall, and place the ball of your foot on the wall. Your toes should be extended up the wall.Slowly press down, stretching your toe backward and elongating your plantar fascia.Hold the position for 10 to 15 seconds.Repeat five times.
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Your physical therapist may prescribe these stretches to be done regularly throughout the day. Stop if any stretch causes lasting increases in your pain.
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In that case, check with your doctor or physical therapist. A Word from Verywell If you have foot pain due to plantar fasciitis, you may benefit from some gentle foot and ankle stretches to start treating your condition. Your physical therapist can help you determine which stretches are best for you to be doing.
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By working hard in physical therapy and by being vigilant about your plantar fasciitis exercises, you can maximize your chances of returning back to your normal activity quickly and safely. 1 Source Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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Tu P, Bytomski JR. Diagnosis of Heel Pain. Am Fam Physician.
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2011;84(8):909-916. By Laura Inverarity, DO
Laura Inverarity, PT, DO, is a current board-certified anesthesiologist and former physical therapist.
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See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback!
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What is your feedback? Other Helpful Report an Error Submit Related Articles 3 Easy Stretches for Your Calves Cyclists Can Keep Limber With Different Types of Stretches 4 Important Ways to Protect Your Iliotibial Band After Exercising Learn How to Treat Heel Pain Caused by Plantar Fasciitis Effective Stretches for the Muscles Around Your Knees Stretching Exercises for Tight Leg Muscles 6 Simple Stretches for Tight Hamstrings The 10 Best Stretches for Soccer Players 8 Best Total Body Stretching Exercises to Improve Flexibility What May Cause Foot Pain After Running The 7 Best Walking Shoes for Plantar Fasciitis 7 Essential Hip Flexor Stretches How to Do the Towel Chest Stretch The 11 Best Plantar Fasciitis and Heel Spur Relief Products Available 8 Best Insoles for Plantar Fasciitis of 2022 for Walking in Comfort Feel-Good Calf Stretches for Lower Leg Pain When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies.
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