Stretches are most effective if done four times a day. Each stretch should be held for 10 – 15 seconds.

Towel StretchTowel Stretch

Fold a towel in half lengthwise. Alternatively, you can use a belt. While sitting on the ground, place the center of the towel around the ball of your foot while holding each end of the towel with your hands. Lay on your back and raise your affected leg while you pull on the towel ends until you feel a stretch behind your leg.

Seated Plantar Fascia StretchSeated Plantar Fascial Stretch

In a seated position, flex the affected leg across the other knee. With the opposite hand, stabilize the heel. With the other hand, pull the big toe towards your ankle stretching the plantar fascia. You may massage the plantar fascia in this position as well.

Stair Stretch

Stair StretchPlace the balls of your feet on the stair and allow heel to gentle drop below the level of the stair with a straight knee. Hold for 10 – 15 seconds. Return to neutral position on the stair. Then perform with bent knees holding for 10 – 15 seconds.

Do not bounce or go onto your tip toes. If you don’t have a stair available, a 2 x 4 piece of wood may be used as a substitute.

Wall Stretches

Stand facing a wall or a door. A majority of weight should be placed on the affected leg.

Wall Stretch 1

Place affected foot behind the other foot. With a straight leg (no bend at knee) and heel on ground, lean in towards the wall or door. There should be a stretch in the calf and hamstring. Stretch until the heel begins to come off the ground.

Wall Stretch 2

Place affected foot in front of the other foot. With a bend at the knee and heel on ground, lean in towards the wall or door. There should be a stretch in the calf and hamstring.

Both photos show the left foot being stretched.

Wall Stretch 1
Wall Stretch 1

Wall Stretch 2
Wall Stretch 2

Long Term Maintenance Recommendation

It will be beneficial to continue these stretches even after your heel pain resolves. You can reduce the frequency, however, to twice a day as a maintenance stretching routine.
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