Toe on heel plantar stretch video
The toe-on-heel plantar stretch targets the plantar fascia under the foot. It helps improve flexibility through the arch and reduces tightness that can contribute to pain, especially during walking or first steps in the morning.
This exercise is commonly used to improve foot mobility and reduce tension through the plantar fascia.
This exercise is included in our plantar fasciitis rehabilitation program, where improving plantar fascia flexibility supports recovery and normal foot function.
How to perform the toe on heel plantar stretch
- Stand with one foot in front of the other
- Place the toes of your back foot against the heel of your front foot
- Gently bend your back knee
- Allow your toes to extend as you feel a stretch under the foot
- Hold for around 30 seconds
- Relax and repeat as required
Key points
- Keep the movement gentle and controlled
- You should feel the stretch along the arch of the foot
- Do not force the position
- Keep your balance steady
- Stop if pain increases
Why this exercise matters
The plantar fascia supports the arch of the foot and plays a key role in absorbing load during walking and running. Tightness here can increase strain and contribute to ongoing symptoms. Improving flexibility helps reduce tension through the foot and supports a more comfortable return to daily activity.
