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Plantar Fasciitis - Recommended Exercises

 
 Key Points When Doing Exercises
 
  • The following exercises should be within the limits of pain.
  • Repeat the exercise 4 times a day.
  • The number of repetitions that are recommended is what you should aim for. 
  • If you find the exercises hard to do or can only move a little way aim to build up to the total number of repetitions over a few days or even a couple of weeks. 
 
 
 
 
Exercise 1  -  Calf Stretch (Straight Knee)
 

Stand upright with you feet together.  Step forward with your unaffected leg and place your hands on your thigh for balance and support.  Keeping your back leg straight, with the heel on the floor, bend your front leg and gently transfer your weight forwards until you feel a stretch on the affected calf muscle.  Hold this position for 30 seconds.

 
Target Repetitions = 5
 
 

presented by Urmston Physio Clinic

 
  
 
 
 
Exercise 2  -  Calf Stretch (Bent Knee)
 

Stand upright with you feet together.  Step forward with your unaffected leg and place your hands on your thigh for balance and support.  Bend the back leg slightly, keeping the heel on the floor, then bend your front leg and gently transfer your weight forwards until you feel a stretch on the affected calf muscle.  Hold this position for 30 seconds.

 
Target Repetitions = 5
 
 
  

presented by Urmston Physio Clinic

 
 
 
 
 
Exercise 3  -  Calf Stretch (Step)
 

Stand with both feet side by side on the bottom step of a set of stairs.  Hold the banister or hand rail for support and balance.  Move the affected leg backwards so the toes are on the edge of the step and the heel is overhanging.  Gently lower the heel towards the floor until you feel a stretch on the affected calf.  Hold this position for 30 seconds.

 
Target Repetitions = 5 
 
 
 

presented by Urmston Physio Clinic

 
 
 
 
 
Exercise 4  -  Plantar Fasciitis Massage
 

Sit comfortably with your knees bent and a golf ball under the heel of your affected foot.  Using light pressure roll the golf ball back and forwards along the sole of the foot.  This will massage the Plantar Fascia.

 
Target Repetitions = continue for 1 minute 
 
 
 

presented by Umston Physio Clinic

 
 
 
 
 
 
Exercise 5  -  Toe Stretch
 

Sit with your affected leg crossed over the opposite leg.  Hold the toes with the opposite hand and stretch them backwards. Hold for 30 seconds. You can massage the sole of the foot with the other hand to help stretch the tissue.

 

Target Repetitions = 5
 

presented by Urmston Physio Clinic