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Stretching for Plantar Fasciitis

Plantar fasciitis can be uncomfortable and inconvenient. You may not realize how much more trouble you will have if you can’t move as normally. Plantar fasciitis sufferers may find that foot stretches and exercises can help reduce discomfort, improve muscular strength and increase flexibility.

What is Plantar Fasciitis?

The Plantar Fascia is an extensive band of tissue which runs from the heel up to the toes. This tissue can become inflamed due to overuse, injury, or stress. Plantar fasciitis, or plantar fasciitis, is the medical name for this condition.


Plantar fasciitis causes excruciating, stabbing heel pain. Overweight people are more likely to suffer from it, but runners and other athletes can also be affected by overuse. Pain is usually worse in the mornings, or after standing for a long time.

Stretching can help relieve tension in the calves and feet. If you do these stretches regularly, they may provide quick pain relief as well as gradual symptoms alleviation.

What Should You Do to Treat Plantar Fasciitis with Stretches?

Calf Stretch
Plantar fasciitis may worsen if your calves or feet muscles are tight. relaxing calf muscle may ease the pain. Anyone can perform a calf stretch.

  • Place your hands against the wall.
  • Keep the straight knee of the affected knee while bending the opposite knee forward.
  • Keep your feet planted firmly.
  • Keep the stretch for 10 seconds.
  • Repeat the stretch 2-3 more times.

Rolling Stretch
You can relax the foot muscles by rolling a circular object back and forth under your foot. This can be done with a foam roller, golf ball or rolling pin. Online and at many sports stores, foam foot rollers can be purchased.

As an alternative, you can perform arch rolls using a frozen water-bottle. This method is very useful because the bottle’s cold surface can help reduce inflammation.

Completing this stretch while sitting:

  • Sit up straight in your chair.
  • Under the foot, place a ball (or other item) that can be rolled.
  • Roll the object in a circular motion for two minutes.

Seated Foot Flex
You can also use a seated leg stretch to relax the tight muscles of the plantar fascia. This stretch can be completed by:

  • Sitting in a chair, cross the heel of the leg affected over the opposite leg.
  • Pull the toes towards the shins in order to exert tension on the arch of the foot.
  • Place the other hand at the bottom of your foot to check for tension in the plantar fascia.
  • Hold for 10 seconds.
  • Repeat this three times.


You may also be able to get other stretching exercises from your doctor. Consistency is key, even when you are feeling good. Keep your muscles flexible to prevent pain.

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