Plantar Fascia Stretch
beginner
Hold 30 seconds, repeat 3 times each foot Tennis ball or frozen water bottle (optional)Suitable For
Contraindications
- Acute foot fracture
- Infected foot wound
Benefits
- Relieves heel pain
- Improves foot flexibility
- Reduces morning foot stiffness
- Stretches calf muscles
- Supports plantar fasciitis recovery
The Plantar Fascia Stretch targets the thick band of tissue running along the bottom of your foot. Regular stretching helps relieve heel pain, especially the sharp first-step pain in the morning that is characteristic of plantar fasciitis.
How to Perform
Sit on a chair and cross one foot over the opposite knee. Grasp your toes and gently pull them back toward your shin until you feel a stretch along the arch of your foot. For an alternative, sit with your leg straight, loop a towel around your toes, and gently pull back. Hold for 30 seconds and repeat 3 times on each foot.
Need Help with Heel Pain?
Book a consultation for personalized plantar fasciitis treatment.
Suitable For
Need Guidance?
Our physiotherapists can show you the proper form and tailor this exercise to your needs.