Stretching for Plantar Fasciitis

The following guidelines are for information purposes only. We recommend seeking professional advice before attempting any rehabilitation.

Plantar fascia stretch

• This can be done by pulling up on toes as shown opposite (image 1).
• Hold the stretch for about 30 seconds.
• Repeat 5 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, rolling pin or can (image 2).
• Roll the foot repeatedly over the bar applying downwards pressure.
• Using an object which can be cooled in the freezer, such as a bottle or can can also be used to apply cold therapy at the same time!

Gastrocnemius muscle stretch

• Stand in a wide stance, with the leg to be stretched at the back.
• Lean forwards against a wall and make sure you keep the back heel down (image 3).
• Hold for 10 seconds, repeat 3 to 5 times and repeat the set 3 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.
• Stand in front of a wall with the leg to be stretched just behind the other.
• Bend both knees and lean forwards slightly. Make sure you keep the back heel down (image 4).
• If you need more of a stretch, raise the toes on an object 1-4 inches tall or move further back from the wall

Stretching on a step

• Stretch by standing on the edge of a step and slowly lower the heels down below the step (image 5).
• Start using both legs and progress to one leg at a time
• Hold for at least 15 seconds.
• You should feel a gentle stretch.
• Be careful not to over-do this one

Strengthening >>

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