Overview:
The hallmark of plantar fasciitis is severe morning heel pain. This routine stretches the tight calf muscles and the plantar fascia band itself, relieving tension on the heel bone attachment point.
**Fascia Stretch:** Sit down and cross your painful foot over your opposite knee.
Grab your toes and gently pull them back towards your shin until you feel a stretch in the arch of your foot.
Use your other hand to massage the tight band in the arch. Hold for 30 seconds, repeat 3 times.
**Calf Stretch:** Stand facing a wall with your hands on it. Step your painful foot back, keeping the heel on the floor and the knee straight.
Lean forward until you feel a stretch in the back of your calf. Hold 30 seconds, repeat 3 times.
Need Guidance?
Make sure you are executing your home program with correct alignment to avoid kinetic compensation.
Consult a PhysioRecommended For
Supervised Program
Always consult our clinic to custom-tailor the reps and sets for your clinical state.
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Verified Author Protocol
Dr. Karolin Rockson, PT (BPT), Ex. CMC - Vellore
Board: Indian Association of Physiotherapists (IAP)
Reg No: PT-84729
Medically Reviewed
This clinical content has been thoroughly reviewed and validated by our senior physiotherapy board for medical accuracy, evidence-based practices, and clinical safety.
Medical Disclaimer
This information is for educational purposes only and should not replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider.