Stretches For Plantar Fasciitis
Overview
Plantar fasciitis is a common injury among runners. In fact, over half of all runners will experience it at least once during their lifetime. I’ll teach you how to treat plantar fasciitis naturally using these simple home exercises.
Level
Beginner
Targets
Plantar fasciitis
Step by Step Instructions
- Sit in a chair and remove your shoes.
- Place a golf ball on the floor (chilled in the freezer if possible).
- Set the arch of your foot on the ball and gently roll from heel to toes and back.
- Continue for 1–2 minutes (or as long as comfortable) to massage the plantar fascia.
- Repeat on the other foot.
- Lay a small tea towel flat on the floor in front of you.
- Keep your heel planted and use your toes to scrunch the towel toward you.
- Release, flatten the towel back out, and repeat several times.
- Do the towel scrunch on the other foot.
[Video Transcript]
Are you feeling pain on the bottom of your foot? You might have plantar fasciitis, where the fascia on the bottom of the foot gets very tight. To stretch it out, find a golf ball (I like to put mine in the freezer so it’s nice and cold), place it on the ground, and roll your foot back and forth along the plantar fascia. This will start stretching and stripping through the tightness. Do this for one to two minutes, or as long as you can tolerate, then switch sides.
Another option is a strengthening exercise. Place a tea towel flat in front of you, then use your toes to scrunch the towel so it gathers and moves toward you. These exercises and stretches can help stretch and relieve symptoms of plantar fasciitis.
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