BEST STRETCHES  For Plantar Fasciitis Relief 

By Chris Freytag, CPT 

10 Minute At Home Stretches

FOOT PAIN 

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Use your thumbs to rub out the bottom of your foot and actively stretch. 

1

HAND STRETCH & MASSAGE

2

Point your big toe and draw the alphabet from A to Z with each foot to strengthen and stretch the foot and calf.

ALPHABET GAME 

3

Place foot on a massage ball, tennis ball, or frozen water bottle and slowly roll it across the bottom of the foot starting at the heel.

ROLL IT OUT

4

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STEP STRETCH

Find the nearest set of stairs and stand on the bottom step. Let the heel drop down for 30 seconds.

5

Remember that tight calves are often the origin of heel pain.

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HEEL PRESS

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6

Keep your heel on the ground and lift the washcloth with your toes.

TOWEL EXERCISE

7

Gently pull back on the band or towel holding for 30 seconds and breath. Repeat x 12/15 reps 

SEATED STRAIGHT LEG STRETCH

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FOR PLANTAR FASCIITIS RELIEF

Read more on these 7 stretches

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