Exercises for Plantar Fasciitis#

Stretches#

Soleus Stretch#

Standing with both knees bent, toes forward, and involved foot back, gently lean into wall until stretch is felt in lower calf. Hold for 30 seconds. Repeat 3 times, 3 times per day.

Gastroc Stretch#

Keeping back leg straight, toes forward, and heel on floor, lean into wall until a stretch is felt in calf. Hold for 30 seconds. Repeat 3 times, 3 times per day.

Towel Calf Stretch#

Sit with knee straight and towel looped around foot. Gently pull on towel until a comfortable stretch is felt in calf.

Do this non-weight bearing exercise exclusively until tolerable, before moving on to rest of exercises.

Plantar Fascia Stretch#

Standing with ball of foot on stair, reach for bottom step with heel until a stretch is felt through the arch of the foot. Hold for 30 seconds. Repeat 3 times, 3 times per day.

Strengthening#

Single Leg Toe Curling#

With foot resting on towel, slowly bunch towel up as you curl toes. Repeat 3-5 times, 2 times per day.

Tennis Ball Massage#

While sitting in a chair, roll tennis ball under your foot to massage the painful area. Perform for 1 minute, 3 times per day.