Exercises To Stretch The Plantar Fascia Muscle

The plantar fascia is the thick band of tissue that runs along the sole of your foot from the heel to the base of your toes. Although the plantar fascia receives a hefty workout from everyday activities such as walking, running, standing, jumping and climbing stairs, we often overlook this crucial area of the body when we stretch. Plantar fasciitis is a common overuse injury that causes inflammation and pain in the sole of the foot. According to the American Academy of Orthopedic Surgeons website, about two million individuals receive treatment for plantar fasciitis every year. Stretch the plantar fascia and surrounding muscles every day to prevent and treat foot inflammation and pain resulting from plantar fasciitis.

Plantar Fascia Seated Stretch

Stretch the plantar fascia gently and gradually. You should quickly begin to feel improvements in foot tension that will increase slowly over time with daily stretching. Sit in a chair and cross your right foot over your left knee. Pull the toes of your right foot back toward your shin until you feel a stretch in the bottom of your foot. Hold for 20 to 30 seconds. Repeat the exercise, but stretching the left foot.

Plantar Fascia Seated Stretch with Towel

If you are unable to cross your foot over your leg or cannot reach your toes, you can use a towel to perform the plantar fascia stretch. Place the heel of your right foot on the floor in front of you. Wrap a towel around your big toe and gently pull the ends of the towel toward you until you feel a stretch along the bottom of your foot. Hold for 20 to 30 seconds. Repeat the exercise, but stretching the left foot.

Plantar Fascia Wall Stretch

An alternative plantar fascia stretch uses the wall for resistance. Stand barefoot close to a wall. Place your right toes against the wall and leave your heel on the floor. Lean your body forward, allowing your toes to bend, until you feel a stretch in the bottom of your foot. Hold for 20 to 30 seconds. Repeat the exercise, but stretching the left foot.

Gastrocnemius Calf Stretch

Because the gastrocnemius in the calf is involved in plantar flexion, meaning foot flexion, a tight calf can tense the plantar fascia. Stand on the edge of a step. Hold onto a rail or wall for balance. Drop your heel off the back of the step. Slowly lower your heel toward the floor, keeping your leg straight, until you feel a stretch in your calf. Hold the stretch for 20 to 30 seconds. Repeat on the other foot.

Soleus Calf Stretch

The soleus muscle in the calf works with the gastrocnemius muscle to flex the foot. Stand on the edge of a step. Holding onto a rail or wall for balance, drop your heel off the back of the step. Bend your knee as you slowly lower your heel toward the floor, until you feel a stretch in the lower portion of your calf and Achilles tendon. Hold the stretch for 20 to 30 seconds. Repeat on the other foot.