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HomePatient InfoRehabilitation After Injury or SurgeryFoot RehabilitationPlantar Fascia Stretches for Plantar Fasciitis

Plantar Fascia Stretches for Plantar Fasciitis

plantar-fascia-night-splintsPlantar Fascia Stretches – Seated

  • Cross your legs over by placing the affected foot on your other knee
  • Use the hand on the affected side to pull the toes up as far as they will go
    toward the shin
  • Feel the tight band (like a guitar string) on the sole of the foot with your
    other hand
  • Hold the stretch for 10 seconds. Perform 10 times
  • Repeat 3 times a day
  • The first set should be performed before the first step in the morning
  • Also perform prior to standing after seated for long periods


plantar-fascia-night-splintsPlantar Fascia Stretches – Standing

  • Standing with ball of foot on a stair, reach for the bottom step with heel
    until a stretch is felt through the arch of the foot
  • Hold for 30 seconds
  • Relax
  • Repeat 5 times
  • Do 6 sessions per day

plantar-fascia-night-splintsCalf Stretches – Standing

  • Facing a wall, put your hands against the wall at about eye level
  • Keep the injured leg back, the uninjured leg forward and the heel of your injured
  • leg on the floor
  • Turn your injured foot slightly inward (as if you were pigeon-toed) as you slowly
  • lean into the wall until you feel a stretch in the back of your calf
  • Hold for 30 to 60 seconds
  • Repeat 3 times

plantar-fascia-night-splintsFrozen Can Roll

  • Place your favourite non fizzy drink in the freezer
  • Once frozen, take it out of the freezer
  • Roll your bare injured foot back and forth from your heel to your mid-arch over the can
  • Repeat for 5 minutes
  • This exercise is particularly helpful if done first thing in the morning

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