Ankle and Foot Exercises

Plantar Fascia Stretch

The plantar fascia stretch pulls the toes back to stretch the thick band under the foot. Done before the first steps in the morning, it often reduces the sharp heel pain typical of plantar fasciitis.

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What it does

The plantar fascia tightens overnight. Stretching it before standing reduces the pull on the heel with the first steps.

It is a regular part of rehab plans for plantar fasciitis, ankle bone spur and flat foot, and it features in our sports physiotherapy programmes.

How to do it

Sit and cross the affected foot over the other knee.
Hold the base of your toes and pull them back towards your shin until you feel a stretch in the arch.
Hold 10 to 30 seconds.
Roll the arch over a frozen water bottle or ball for 1 to 2 minutes.
Do the stretch before getting out of bed in the morning.

How much

3 holds, 3 times a day, including before first steps.

Common mistakes

Rolling so hard it bruises.
Only stretching and not strengthening.

Stop and check with us if

Heel pain continues beyond 3 months or there's swelling, numbness or night pain.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

How long does plantar fasciitis take to settle?

Many people improve over several months with stretching, strengthening and footwear changes.

Should I walk barefoot?

Supportive footwear usually helps in the early stages.

Related treatments

Sports

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.