Foot stretches and exercises, along with proper footwear and
orthotics, are essential in the effective management of plantar
Muscle tightness and weakness in the feet and calves can make plantar fascia pain worse. Foot stretches and exercises can help by loosening the calf muscles and inturn relieving pain, improving muscle strength and promoting flexibility in the foot muscles and ligaments. Try these exercises at home and let us know how you go.
Calf stretch with straight knee
Stand with one leg forward and the other leg extended back with knee straight.
Lower body forward by bending forward knee only. Hold stretch for 30 seconds, complete two sets of three repetitions. Repeat with opposite leg.
Calf stretch with bent knee
Stand with one leg forward and the other leg extended back with knee bent.
Lower body forward by bending forward knee. Hold stretch for 30 seconds,
complete two sets of three repetitions. Repeat with opposite leg.
Calf raise off a step
Step up onto the step with both feet, holding onto a chair and letting heels hang off the edge. Rise up onto your toes as high as possible and hold for five seconds, lower heels below the level of the step to complete one rep. Complete two sets of twelve repetition.
Tibialis anterior stretch
Sit on a chair and cross lower leg over thigh of opposite leg. Place one hand above ankle and other hand on top of your foot. Pull forefoot to extend ankle. Hold stretch for 30 seconds and repeat six times.
Plantar fascia stretch
Plantar fascia ball roll
Place a ball underneath the arch of your foot. You can purchase these from FNQ Health Co. Apply pressure down on the ball, and roll the ball from the base of the heel up to the base of the great toe. Do this for 1 minute every morning, before and after exercise.
Please contact us if you have any questions about how to do these exercises or book
an appointment with our Podiatrist at FNQ Health Co.