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How To Stretch for Plantar Fasciitis


Updated May 13, 2014

Plantar Fascia Intrinsic Stretch Full Size

Plantar Fascia Intrinsic 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 the palm of your hand over the toes and ball of your foot.
  3. Keeping the leg steady, pull the foot towards you so that the bottom of the foot is stretched. Hold this for 30 to 60 seconds and release.
  4. Repeat five times at each session. It is recommended that you do this session three times a day.
  5. Alternate Method for Plantar Fascia Stretch 1: Sit with a foot on opposite knee. Grasp the foot with your opposite hand to pull it toward the knee and stretch the ball of the foot.
  6. Alternate Method for Plantar Fascia Stretch 2: Use a towel. Loop it around the ball of your foot and use it to pull your foot and stretch the ball of the foot.

What You Need:

  • Chair
  • Optional: towel
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