5 Plantar Fasciitis Stretches To Kick Your Heel Pain to the Curb

Our Top 5 Plantar Fasciitis Stretches

Incorporating these five stretches for plantar fasciitis into your daily routine can help alleviate the pain of plantar fasciitis and prevent it from returning.

1. Calf Stretch

• Stand facing a wall with your hands placed on the wall at shoulder height.
• Step one foot back, keeping it straight with the heel on the ground.
• Bend your front knee and lean forward until you feel a stretch in the calf of your back leg.
• Hold for 30 seconds, then switch legs.
• Repeat 3 times on each side.

2. Belt Stretch

• Sit on the floor with your legs extended straight in front of you.
• Place a belt (towels work great too) around the ball of one foot.
• Hold the ends of the towel and gently pull the towel towards you, keeping your knee straight.
• Hold for 30 seconds, then switch feet.
• Repeat 3 times on each side.

3. Toe Stretch

• Grasp your toes and gently pull them back towards your shin until you feel a stretch in the arch of your foot.
• Hold the stretch for 20-30 seconds.
• Repeat 3 times on each foot.

4. Hamstring Stretch

• Sit on the floor with one leg extended straight in front of you and the other leg bent, with the sole of your foot resting against the inner thigh of your extended leg.
• Keeping your back straight, reach forward toward the toes of your extended leg.
• Try to touch your toes, or if you can’t reach them, grab your ankle or shin.
• Hold the stretch for 20-30 seconds.
• Switch legs and repeat.
• Perform 3 repetitions on each side.

5. Using Orthotic Inserts

• Purchase a pair of orthotic inserts specifically designed for plantar fasciitis.
• Avoid products that are just cushioned foam or squishy gel, these will likely not help.
• Obtain a quality pair of shoes (preferably running shoes) with a removable insole.
• Place the orthotic inserts into your shoes following the directions carefully.
• Wear your shoes with the orthotic inserts throughout the day, especially during activities that involve standing or walking for extended periods.