Top Plantar Fasciitis Stretches

Plantar fasciitis stretches by a world-renowned Foot/Ankle Surgeon in Coral Springs.

Soleus Muscle Stretch

• Against a wall, take half a step forward.
• Keep weight evenly distributed.
• Slowly bend your knees and sink to the ground, keeping heels on the ground.
• You will feel the stretch in the back of the leg and at the heel.

Plantar Fascia Ball Massage

• Sit in a chair or couch.
• Place ball under the arch of your foot.
• Lean forward to use your body weight to regulate pressure.
• Slowly roll the ball up and down the length of your foot, and then side to side.
• Start with mild pressure and gradually add more by pressing down on the ball.
• Roll for about 1-minute.

Plantar Fascia & Calf Stretch

• Stand on a step, and slowly let your heels down.
• You should feel a gentle stretch at the bottom of the foot and back of the leg.
• Hold the stretch for 15 seconds.
• Tighten the calf muscle slightly and bring heel back down.

Towel Toe Curl

• Sit in a chair with a towel beneath your foot.
• Heels should be under knees, toes pointing outwards.
• Extend your foot, keeping your heels down.
• Curl your foot to grasp and pull the towel.

Towel Ankle Stretch

• Sit on the floor or in a chair.
• Wrap the middle of the band around your foot.
• Grasp the ends of the band at your waist, taking up the slack.
• Push your foot down into the band.
• Hold and slowly return.

Runners Stretch

• Place your hands on the wall.
• Make sure your hands are eye level.
• Step with the leg, you want to stretch behind you, bending the other knee toward the wall.
• Lean and you will feel a gentle stretch.