Stretching for Plantar Fasciitis

Plantar fascia stretch

This can be done by pulling up on the bottom of the foot as shown opposite.
Hold the stretch for about 30 seconds.
Repeat five times and aim to stretch 3 times a day.

Remember stretching is a long term process. It will need to be maintained long after you feel the injury has healed. In addition to the plantar fascia stretch it is a good idea to include the following stretches in your routine.

Plantar fascia stretch by rolling

The plantar fascia can be stretched by rolling it over a round cylinder such as a bar or rolling pin.
Roll the foot repeatedly over the bar applying downwards pressure.

Gastrocnemius muscle stretch

This is done by placing the heel of the back leg on the floor and stretching forwards.
Hold for ten seconds, repeat three to five times and repeat the set three times a day.
Gradually hold the stretch for longer (up to 45 seconds).

Soleus muscle stretch

In addition to the above stretch this one will stretch the Soleus muscle lower down in the back of the leg.
The ball of the foot is placed against a verticle surface.
The knee is pushed forwards to apply a stretch at the achilles tendon area.
The same principles apply but it is important to bend the stretching leg at the knee. This takes the Gastrocnemius muscle which attaches above the knee out of the stretch.

This stretch will also stretch the plantar fascia.