Plantar Fasciitis Exercises - Exercises To Help With Your Plantar Fasciitis Condition

Plantar Fasciitis Exercises

The most basic stretch of the calf and plantar fascia and we recommend all stretching programs should first start with this exercise.  Patients should do this stretch for several days before starting the more advanced exercises.

    * Start by sitting on the ground, legs flat out in front of you.
    * Loop a strap around the ball (at the front pad) of the foot and gently pull the strap tight towards you, keeping the legs straight.
    * Only pull until you feel a gentle stretch, then hold the position for roughly thirty seconds.  Breathe gently throughout.
    * Relax for 30 seconds and repeat 3-5 times.


Wall Calf Stretch

The wall calf stretch allows for a deeper stretch than the seated foot stretch, but still permits you to control the depth of stretch.  Don't start this stretch until you have improved basic flexibility by doing the basic plantar fasciitis exercises.

    * Stand facing a wall and place your hands on the wall at eye level.
    * Put one leg backwards, keeping the front knee bent.  Ensure both feet remain flat on the floor.
    * Lean forwards, allowing the front knee to bend until a gentle stretch is felt in the rear leg behind the knee.
    * Hold for thirty seconds, then repeat with the other leg.
    * Rest for thirty seconds, then repeat 3-5 times.


Step Stretch

This is the most advanced stretch for the calf muscle and Achilles tendon.  It is harder to master than the previous two hence extra care should be taken not to overstretch.

    * Stand on a stair on the balls of your feet. Be sure to hold on to the stair rail or a wall for support.
    * Gradually drop your heel over the step until you feel a gentle stretch in the calf muscle.
    * Hold the stretch for 30 seconds.  Repeat with the other foot.
    * Rest for 30 seconds, and repeat 3-5 times.
    * Once the muscles become more flexible and stronger, you will be able to progress to stretching both feet at once.


Plantar Fascia Massage

This involves rolling the arch of the foot over a massage ball while either standing (holding a wall or chair for support) or sitting.  Give the foot and ankle full movement in all directions while rolling the arch over the massage ball.  This massage both lengthens the muscles along the sole of the foot and alleviates tension.  It can be done after the plantar fasciitis stretches above.

    * Massage each foot for around 30 seconds.
    * Rest for 30 seconds.
    * Repeat 3-5 times.

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