Stretches For Plantar Fasciitis

 •  September 10, 2020

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The plantar fascia, or the ligament that runs across the bottom of your foot, can cause some major issues if it becomes too tight or torn. If you’re one of the many people who suffer from plantar fasciitis, there are things you can do to ease your pain. One step you can take is to add after factory insoles to your shoes, such as these Protalus insoles, to add the proper structure to your footwear. Along with adding better support to your shoes, there are stretches you can do at home to help alleviate plantar fasciitis pain. As always, check first with your doctor before starting a new exercise routine.

Single Leg Calf

Single Leg Calf Stretch

1. Place both hands against a flat wall with the elbows bent.

2. Place your right foot flat on the ground bringing your left forefoot upward against the wall surface; toes pointed towards the ceiling.

3. You should feel a stretching sensation between the back of the ankle and knee where the calf muscle is located.

4. Hold this position for 10 to 15 breaths.

5. For a deeper stretch, lean your entire body inward towards the wall. Repeat this process for the opposite leg.


Seated Calf Stretch

Seated Calf Stretch

1. Sit on the floor with your feet stretched directly out in front of you.

2. Bring the left heel towards the buttocks, having your knee in an upright position.

3. Using a band around the right forefoot, gently lean inward and pull the band level towards the hips. (In the absence of a stretch band, you may lean inwards and reach your hands towards the toes).

4. Hold for 5 to 10 slow, calm breaths. Gently release slowly and repeat on the other side.


The Ball Stretch 

Ball Stretch

1. With bare feet or in thin socks, place a tennis ball or lacrosse ball underneath your foot starting at the center. Use a wall or table to brace yourself securely.

2. Slowly roll the ball between the arch, the heel, and the forefoot applying a generous amount of weight onto the ball.

3. Repeat on the other foot.

4. (This stretch can help loosen up your plantar fascia, making it much less likely to become irritated. Put enough pressure on the ball to get a deep massage. You may feel some soreness but keep working that area slowly until it gets better. Back off if you feel any significant pain.)


Toe Stretches

Toe Stretches

1. While seated in a chair, grasp the heel of the foot with one hand while using your other hand to bend the toes upward enough to feel a nice stretch in the bottom of the foot and toes; hold for 10 to 15 calm breaths.

2. Next, bend the toes into the opposite downward position; feeling for a comfortable stretch on the top of the foot. Hold this position for 15 to 20 calm breaths as well.

3. Practice these two positions back and forth.


By using supportive insoles and stretches together, many people have found relief from plantar fasciitis.

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