6 Stretches & Exercises for Plantar Fasciitis

Plantar fasciitis is one of the most common causes of heel pain caused by inflammation in the plantar fascia, the tissue that connects your heel to your toes. If left untreated, plantar fasciitis can become a chronic condition.

Below we have 6 stretches and exercises you can do at home for plantar fasciitis. These should be done regularly alongside RICE (rest, ice, compression, elevation) for best results. Please see your chiropractor or primary care physician if the pain worsens over time.

Towel Toe Curls

1. Place your foot on a flat towel on the floor.
2. Slowly curl your toes in and back out.
3. Repeat 30 times, 1-2 times per day.

Toe Extension

1. Sit in a chair and place the affected foot over the knee of your other leg.
2. Grab your toes with and slowly bend the toes and ankle upwards as far as possible to stretch the arch and calf muscle.
3. With the other hand, massage the arch of your foot, from your heel to base of your toes.
4. Hold and massage for 10 seconds. Continue for 2-3 minutes. Repeat 2-3 times per day.

Towel Stretch

1. Sit with involved leg straight out in front of you. Place a towel around your foot and gently pull toward you, feeling a stretch in your calf muscle.
2. Hold 45 seconds, 2-3 times. Repeat 4-6 times per day.

Ice Massage Arch Roll

1. Freeze a water bottle or tennis ball in advance. You can also purchase a massage ball specifically for plantar fasciitis.
2. Sit in a chair and place the water bottle or ball under the affected foot.
3. Slowly roll your foot back and forth over the object.
4. Continue for 3-5 minutes, 2 times per day.

The last two stretches focus on your calf. Plantar fasciitis can be caused by tight calf muscles, and calf massage and stretching can help alleviate pain.

Standing Calf Stretch

1. Stand facing a wall and place both hands on the wall for support.
2. Place the affected foot further away from the wall and keep this leg straight.
3. Shift your weight forward, keeping back leg heel on the ground, stretching the calf muscle of the back leg.
4. Hold for 30 seconds and continue for 2 minutes. Repeat 2-3 times per day.

Step Calf Stretch

1. Stand at the edge of a step with the heel of the affected foot hanging off the edge.
2. Gently push heel lower to stretch your calf.
3. Hold for 30 seconds and continue for 2 minutes. Repeat 2-3 times per day.

If you are near Arapahoe Chiropractic in Centennial, we are offering free consultations for anyone suffering from foot pain during the month of June. We will help you find relief in the most efficient way to not disrupt your lifestyle. Contact us for more information or request an appointment today!