Plantar Fasciitis Stretches

Props Required:

Chair, towel, Aerobic step stool, Slip-on sneakers or slippers.

Do not get out of bed barefoot, as it will stretch the plantar fascia quickly and it will hurt, so before you take your first step in the day, do the wake-up stretch.

Wake Up Stretch

Note: If you cannot reach your toes, you may skip the wake-up stretch.

Step 1: Bring your knee and foot toward your chest, reach for your foot between your legs, and cup your hand over your toes.

Step 2: Gently use the palm of your hand to pull your toes toward you in order to stretch them. Then, use your arm to pull your whole foot toward you while stretching them.

Step 3: Hold the stretch for 5 seconds, then let go for 5 seconds. Repeat 15-30 times. Note: Work into this slowly, as it can be painful (but not as much as that first step).

Step 4: Once you’re done stretching, step right into a pair of shoes or slippers.

Splint Stretch

Step 1: Sit in the chair, loop the PlantarTech strap around your big toe, and pull the strap toward you gently

Step 2: Push your big toe down against the strap – 4 seconds up and 4 seconds down, 15 repetitions, 2 times a day. Note: You can pad your heel with the towel, if needed.

Step 3: Complete 15 repetitions, twice a day.

Towel Stretch

Step 1: Sit in the chair, roll up the towel and place it under your toes.

Step 2: Slowly raise your foot (with toes still on the towel) and place your weight on your big toe.

Step 3: 4 seconds up and 4 seconds down, 15 repetitions, 2 times a day. Note: As you get stronger, you can stand and perform the same exercise.