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Plantarfasciitis Home Exercise Program

Plantar Fascia Stretch on Step

Reps: 5 Sets: 1 Hold (sec): 30 Weekly: 5x Daily: 3x Setup

Begin standing with both feet on a step,
with one heel resting off the edge with
just your toes on the step.
Movement
Push your heel down until you feel a stretch
in the arch of your foot.
Tip
Make sure to perform the movement in
Step 1 Step 2 a slow and controlled manner.

Gastroc Stretch on Wall

Reps: 5 Sets: 1 Hold (sec): 30 Weekly: 5x Daily: 3x Setup

Begin in a standing upright position in front
of a wall.
Movement
Place your hands on the wall and extend
one leg straight backward, bending your
front leg, until you feel a stretch in the calf
of your back leg and hold.
Tip
Step 1 Step 2 Make sure to keep your heels on the ground
and back knee straight during the stretch.

Soleus Stretch on Wall

Reps: 5 Sets: 1 Hold (sec): 30 Weekly: 5x Daily: 3x Setup

Begin in a standing upright position in front
of a wall.
Movement
Place your hands on the wall and extend
one leg backward with your knee bent. Lean
forward into the wall, until you feel a stretch
in your lower calf and hold.
Tip
Step 1 Step 2 Make sure to keep your heels on the ground
and back knee bent during the stretch.

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 Seated Plantar Fascia Stretch

Reps: 5 Sets: 1 Hold (sec): 30 Weekly: 5x Daily: 3x Setup

Begin sitting in a chair with one leg crossed
over your other knee. Use one hand to hold
your ankle, and the other to hold your toes.
Movement
Gently pull your toes backward until you
feel a stretch in the bottom of your foot and
hold.
Tip
Step 1 Step 2 Make sure to keep the stretch slow and
controlled.

Towel Scrunches

Reps: 10 Sets: 3 Hold (sec): 3 Weekly: 5x Daily: 3x Setup

Begin in a staggered standing or seated
position with your forward foot resting on
a flat towel, and the knee slightly bent.
Movement
Use your toes to scrunch up the towel.
Tip
Make sure to keep the rest of your foot
in contact with the ground.
Step 1 Step 2

Seated Plantar Fascia Mobilization with Small Ball

Reps: 10 Sets: 1 Hold (sec): 30 Weekly: 5x Daily: 3x Setup

Begin sitting in a chair with your foot
resting on a small ball.
Movement
Gently roll the middle of your foot forward
and backward over the ball, in between
the ball of your foot and your heel.
Tip
Make sure to use just enough pressure
Step 1 Step 2 that you feel a stretch but no pain.

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