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How To Do a Rolling Stretch for Plantar Fasciitis

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Updated May 13, 2014

Plantar fascia rolling stretch

Plantar fascia rolling stretch

Wendy Bumgardner ©

For those with heel pain and plantar fasciitis - once your pain and swelling have begun to subside, perform this static stretch three times a day. Continue to use this stretch to prevent recurrence of plantar fasciitis and heel spur.

Difficulty: Easy

Time Required: 5 minutes

Here's How:

  1. Sit in a chair or the edge of a bed.
  2. Place your foot on a hard round or cylindrical object such as a rolling pin, rubber ball, golf ball.
  3. Press the foot into the bar or ball and roll the foot over the bar or ball.
  4. Roll for 30-60 seconds. Repeat five times.

Tips:

  1. Chill the object for pain relief - iced rubber balls or golf balls, or use a hollow rolling pin filled with cold water.

What You Need:

  • Rolling pin
  • Or: Rubber ball
Related Video
How to Stretch Your Lower Body
Learn How to Properly Stretch your Torso

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