Plantar Fasciitis Stretching Exercises
Stretching the calf and the tissue along the bottom of your foot can help manage plantar fasciitis. Use this guide alongside the instructions given at your appointment.
Before you begin
Only perform the exercises recommended for you. If you recently had surgery or an injury, or were told to limit weight-bearing or movement, check with our office before starting.
Move slowly and aim for a gentle stretch. Do not bounce or force the movement. Stop if an exercise causes pain or makes your symptoms worse.
1. Standing calf stretch
Face a wall and place your hands against it for support.
Step the leg you want to stretch behind you. Keep that heel on the floor and the back knee straight.
Slowly bend your front knee and lean toward the wall until you feel a gentle stretch in the back calf.
Hold for 20–30 seconds, then relax. Repeat three times.
2. Seated plantar fascia stretch
Sit in a sturdy chair and rest the ankle of the foot you want to stretch across your opposite thigh.
Hold your toes and gently draw them toward your shin. You should feel a gentle stretch along the arch of your foot.
Hold for 20–30 seconds, then relax. Repeat three times.
3. Step-edge calf stretch
Use this exercise if your podiatrist has advised it.
Wear supportive, non-slip shoes. Stand on the bottom step with the balls of both feet securely supported and your heels over the edge. Hold a sturdy handrail or steady yourself against a wall.
Keep your knees straight without locking them. Slowly lower both heels until you feel a gentle pull in your calves or behind your ankles. Keep the movement comfortable; don’t force the stretch or bounce.
Hold for 15–30 seconds, then slowly ease out. Repeat 2–4 times, as advised by your clinician.
A slight bend in both knees changes the stretch to the deeper calf muscle. Use this variation if advised. Follow your clinician’s recommended frequency.
Stop if this causes pain or makes your symptoms worse afterward.
Important safety note: If you have pain where the Achilles tendon joins the back of the heel, including insertional Achilles tendinopathy or a painful Haglund’s bump, don’t lower your heels below step level. Ask your clinician for an appropriate alternative. If you have balance problems, a recent Achilles injury, or recent foot/ankle surgery, check with your clinician before trying this exercise.
Your routine
Follow the frequency and choice of exercises discussed at your appointment. Your clinician may adjust the holds or repetitions to suit your symptoms. If you are unsure which foot to stretch or how often, please contact us.
Watch a demonstration
Watch the stretching video. Follow your own treatment instructions if they differ from the video.
Questions or worsening symptoms?
If stretching increases your pain, stop and contact our office for advice. Persistent or worsening heel pain should be reassessed.