If you are like the rest of us, your day doesn't start until your feet hit the floor. And if you're one of the unlucky few who suffer from plantar fasciitis, that first step is agony. But never fear, our miraculous 6-step stretch routine will have you up and at 'em in no time! So come along on this journey to wellness—your feet will thank you for it! (Disclaimer: Results may vary)
- The first stretch is a simple calf stretch. To do this stretch, stand with your feet about shoulder-width apart and your hands on a wall or other support. Keeping your heel on the ground, lean forward until you feel a stretch in your calf muscle. Hold this stretch for 30 seconds and repeat 3 times on each leg.
- The second stretch targets the arch of your foot. To do this stretch, sit in a chair and place a towel around the ball of your right foot. Gently pull on the ends of the towel to stretch the arch of your foot. Hold this stretch for 30 seconds and repeat 3 times on each leg.
- The third stretch is an Achilles tendon stretch. To do this stretch, stand with your feet about shoulder-width apart and place your hands on a wall or other support. Keeping your back leg straight, lean forward until you feel a stretch in the back of your leg. Hold this stretch for 30 seconds and repeat 3 times on each leg.
- The fourth stretch is a toe extension exercise. To do this exercise, sit in a chair with your feet flat on the floor and a rolled-up towel under your toes. Gently pull on the towel to extend your toes away from your body. Hold this position for 30 seconds and repeat 3 times on each foot.
- The fifth stretch is another calf stretch that can be done using a step or stair. To do this stretch, stand with the ball of one foot on top of the step/stair while keeping your heel on the floor. Keeping your back leg straight, lower your heel down below the level of the step/stair until you feel a gentle stretching sensation in your calf muscle. Hold this position for 30 seconds before repeating 3 times on each leg.
- The last stretch is also an Achilles tendon exercise which can be done using a resistance band. To do this exercises, loop one end of the band around something sturdy like a column or table leg, holding it at about ankle level. Step back with your other foot, keeping both legs straight, until there is some tension in the band. You should now be standing with both feet facing forward and slightly staggered, with one foot closer to the object that the band is looped around than the other. From here, keeping both legs straight, slowly bend at your hips until you feel a gentle stretching sensation in the back of your furthest leg’s calf muscle (the one not touching or next to the object that the band is looped around). From here, hold steady for 30 seconds before repeating 3 times on each leg.
Need a video tutorial? You can watch Dr. Freels demonstrate stretches here. Be sure to ice after you stretch or even apply a CBD salve to reduce any inflammation.
If you’re dealing with plantar fasciitis, stretching is a key component of your treatment plan. If you have been skipping your morning stretching routine, it’s okay! Just make sure to call us at or schedule an appointment online so we can help get rid of that pesky plantar fasciitis. And remember, prevention is always better than cure- so add stretching into your everyday routine and you may never have to worry about this condition again.