3 Simple Stretches to Ease Plantar Fasciitis

Apr 29, 2020

Ankle/Foot Pain, Health and Wellness, Physical Therapy

Plantar fasciitis is the inflammation of the thick band of tissue (also called fascia) at the bottom of your foot that runs from your heel to your toes.

Plantar fasciitis causes pain in your heel. It’s usually worse when you take your first steps in the morning or after you’ve been sitting for a long time. It tends to feel better with activity but worsens again after you spend a long time on your feet.

Your plantar fascia supports the muscles and arch of your foot. When it’s overly stretched, you can get tiny tears in its surface. This can bring on pain and inflammation.

Physical therapy has been shown to help ease plantar fasciitis pain and improve standing/walking tolerance. Certain exercises can stretch your fascia and Achilles’ tendon while others can help strengthen your leg muscles which can help stabilize your ankle and heel.

Today’s video shows 3 simple stretching exercises to ease plantar fasciitis.

1. 𝐅𝐫𝐨𝐳𝐞𝐧 𝗪𝐚𝐭𝐞𝐫 𝐁𝐨𝐭𝐭𝐥𝐞 𝐑𝐨𝐥𝐥 : Place foot on plastic frozen water bottle. Roll frozen water bottle from the ball of your foot to the heel along the arch. Repeat for up to 5 minutes.
2. 𝐆𝐚𝐬𝐭𝐫𝐨𝐜𝐧𝐞𝐦𝐢𝐮𝐬 𝐒𝐭𝐫𝐞𝐭𝐜𝐡 : Start by standing on a step with the target heel off the edge with a straight knee. Next, lower your heel towards the floor until a gentle stretch is felt along the back of your lower leg. Repeat 3 sets of 30 second holds each leg.
3. 𝐒𝐨𝐥𝐞𝐮𝐬 𝐒𝐭𝐫𝐞𝐭𝐜𝐡 : Start by standing on a step with the target heel off the edge with a slightly bent knee. Next, lower your heel towards the floor until a gentle stretch is felt along the back of your lower leg. Repeat 3 sets of 30 second holds each leg.