One of the core components of physical therapy for plantar fasciitis is the use of specific exercises and stretches designed to target the foot and lower leg. Here are some of the most effective exercises and stretches that can be performed at home to reduce pain and improve mobility.
Key Stretches for Plantar Fasciitis
1. Towel Stretch
- Sit on the floor with your legs extended in front of you.
- Place a towel around the ball of your foot (the one with plantar fasciitis).
- Gently pull the towel toward you while keeping your knee straight. Hold for 20-30 seconds and repeat 3 times.
2. Plantar Fascia Stretch
- Sit with your affected leg crossed over the opposite knee.
- Hold the toes of the affected foot and gently pull them back toward the shin.
- Hold the stretch for 20-30 seconds and repeat 3 times
3. Calf Stretch
- Stand facing a wall with one foot forward and the other extended behind you.
- Keep both heels flat on the ground and bend your front knee to feel a stretch in the calf of the back leg.
- Hold for 20-30 seconds and repeat 3 times.
4. Achilles Tendon Stretch
- Stand facing a wall and place your hands on it for support.
- Place one foot behind the other and gently bend both knees while keeping both heels flat on the ground.
- You should feel a stretch in the Achilles tendon of the back leg. Hold for 20-30 seconds and repeat 3 times.
Strengthening Exercises
1. Toe Tapping
- Sit in a chair and place a towel on the floor.
- Use your toes to scrunch and pull the towel toward you, hold for 5 seconds, and then release.
- Repeat for 10-15 repetitions.
2. Marble Pick-Up
- Place a handful of marbles on the floor and use your toes to pick them up and place them into a cup.
- This exercise helps strengthen the intrinsic muscles of the foot.
3. Foot Doming
- Sit with your feet flat on the floor.
- Try to arch your foot without lifting your toes or heel from the ground. Hold for 5 seconds and repeat for 10-15 repetitions.
4. Calf Raises
- Stand with your feet flat on the ground and slowly rise up onto your toes.
- Hold the position for 2 seconds, then lower back down.
- Perform 10-15 repetitions.
Balance and Proprioception Exercises
Improving balance and proprioception (awareness of the position of the foot) can help prevent further injury:
1. Standing on One Foot
- Stand on one foot for 30 seconds, then switch to the other foot.
- Repeat 2-3 times per side.
2. Bosu Ball Balance
- Stand on a Bosu ball (a half inflatable ball) to improve foot stability and proprioception.
At Lifestyle Physical Therapy, our specialists provide professional guidance, personalized treatment, and hands-on techniques that address the root causes of the condition, while encouraging at-home stretches that allow you to take an active role in your recovery.
By consistently incorporating these stretches, you can improve flexibility, reduce pain, and strengthen the muscles supporting your feet, helping to prevent future flare-ups. This collaborative effort maximizes your chances of a full recovery and allows for long-term relief from plantar fasciitis.
Contact us today with any questions!