Plantar Fasciitis Stretches

Exercises for Plantar Fasciitis

Sitting plantar fascia stretch


  • Sit down and cross one foot over your other knee.
  • Grab the base of your toes and pull them back towards your body until you feel a comfortable stretch.
  • Hold for 15-20 seconds.
  • Repeat 3 times.


Plantar fascia stretch

  • Sit down and rest the arch of your foot on a round object such as a tin of beans. For added relief, fill a small water bottle with water and freeze. Use this to put under your feet and you will get the benefit of manipulation as well as ice.
  • Roll the arch in all directions for a few minutes.
  • Repeat this exercise at least twice daily.


Towel pickup

  • Sit down with a towel on the floor in front of you.
  • Keeping your heel on the ground, pick up the towel by scrunching it between your toes.
  • Repeat 10-20 times.
  • As you improve, add a small weight such as a tin of beans to the towel.


Achilles tendon and plantar fascia stretch

  • Loop a towel around the ball of your foot and pull your toes towards your body, keeping your knee straight.
  • Hold for 30 seconds.
        • Repeat 3 times on each foot.

Wall push

  • ¬†Facing a wall, put both hands on the wall at shoulder height and place one foot in front of the other. The front foot should be approximately 30 cm (12 inches) from the wall.
  • With the front knee bent and the back knee straight, bend the front knee towards the wall until the calf in your back leg feels tight.
  • Relax and repeat 10 times.



  • ¬†Repeat as above but bring the back foot forward a little so that the back knee is slightly bent.
  • Relax and repeat 10 times.