Flexibility: "Plantar Fascia Stretch"

Flex foot & toes to max to get plantar fascia activated

   
The band of tissue sticking up is Plantar Fascia

OBJECTIVE: Restore normal flexibility to plantar fascia.

1. Before getting out of bed in the morning, sit on edge of bed & cross leg over knee.

2. Flex bare foot back towards shin.  Bend toes back with one hand & hold heel lightly with other hand.

3. Vary foot position slightly during stretch to hit different angles.

4. Hold stretch 10 seconds.

5. Repeat the 10 second stretches 5-10 times.

6. Also try my "Dynamic" Calf Stretch which can possibly help some cases.

Tips: This is the single most-effective stretch specifically for the plantar fascia of the bottom foot!  There are a few stretches recommended for plantar fasciitis--none of them work as well as this particular stretch.

• View Coach RJ's Plantar Fasciitis Section
• Read LA Times Plantar Fasciitis Stretching Article
• Sometimes the Leaning Calf Stretch is recommended for plantar fasciitis.  In my opinion, this stretch is not effective for fixing plantar fasciitis because it stretches the Achilles heel but not really the plantar fascia of the bottom foot.  
• Flexibility Exercise Handout (Directions)
• Flexibility Exercise Handout (Organizer List Only)
• View Other Static Stretches

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 7.12.07)

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