Plantar Fasciitis Home Stretches

I recommend doing this every morning, and potentially a second time during the day depending on how things feel. Another thing to consider would be wearing good supportive shoes to help support the arch, (potentially even wearing inside as the plantar fascia heals).

  1. Warm up the tissue using a magic bag or heating pad for a couple minutes.
  2. Stretch the big and middle toes using a belt or scarf. Do this for 1-2 minutes.
  3. Roll the bottom of the foot using a rolling pin, focussing on the inner (“medial”) portion of the foot. Do this 1-2 minutes.
  4. Roll the bottom of the foot using a hard ball (baseball, lacrosse ball, golf ball, etc). Do this 1-2 minutes.
  5. Roll the bottom of the foot using an iced water bottle. Do this for 1 to 2 minutes, and at the end you can rest your foot on the ice for another minute to finish.

Here are some exercises you can do at home to help with your plantar fascia. The plantar fascia goes from the bottom of the foot, and from the inside of the heel right to the knuckle of the big toe. We want to try to warm this up first, you can put a magic bag in the microwave and warm that area up. This is to ensure that the tissue is a bit more loose and easier to work with once you’ve done that for a minute or two you can grab a strap or a scarf or a belt and just help to stretch out. 

You can put it around the big toes and just give yourself a good stretch, we’re aiming for the middle to the inside toes to try to stretch this plantar fascia. Particularly the large toe, so give that a good stretch and do that on and off 10 seconds at a time, and do a total of about a minute. 

Then you can switch over to a rolling pin, put some pressure and roll all the way from the big toe to the heel. Work yourself back and forth working on the inside portion of the foot primarily for about a minute. Next, I have a baseball here you can also use a lacrosse ball or even a golf ball, this will help work more specifically the tender areas in the foot. Roll  from the big toe all the way to the heel. Then you can also work left to right and just work around the whole foot again for about a full minute. Lastly, you’ll switch to an iced water bottle, I just threw this in my freezer and will give you an ice massage as you roll this up just like you did with the rolling pin. It will help pull away some inflammation after having done a bunch of work on the plantar fascia. This will help ice the tissue at the same time as working it. To finish off so there are five exercises that you can do at home to work on the plantar fashion. I recommend doing them every morning.