Near North Podiatry Centers

Jennifer L. Kaleta, DPM Richmond C. O. Robinson, DPM Wika K. Gomez, DPM

Plantar Fascitis Stretching Exercises

Routine stretching is very important to healing plantar fasciitis. Most of those affected by plantar

fasciitis have decreased flexibility and a tight Achilles Tendon.

Towel Stretch It is most important to do this exercise PRIOR to getting

out of bed in the morning or after any periods of sitting, ie: working on the

computer at a desk, sitting on the train, driving in traffic, etc. Lay on your

back with your legs stretched out in front of you. Loop a towel around the

ball of the affected foot. Slowly pull the towel towards you and hold for 10

seconds then relax - repeat 3 times. You can do this stretch both with your

knee bent and straight to get a different stretch.

Calf/Achilles Stretch Stand facing a wall and place your hands on the

wall chest high. Move the injured leg back and be sure to keep your heel

flat on the floor and your knee straight. Move the other leg forward with

this knee bent and slowly lean toward the wall until you feel a stretch

through the calf and behind your knee. Hold for 10 seconds and repeat 3

times.

Stair Stretch Stand on a step or stair on the balls of your feet facing the

stair. Be sure to hold on to the rail or wall for balance. Slowly lower the

heel of the injured foot and feel the stretch from the arch of your foot into

your calf.

Be sure to do the above stretches on both legs. Repeat 2-3 x daily or as needed.

Advocate Illinois Masonic Medical Center

3000 N. Halsted, Ste. 625 Chicago, IL 60657

773.868.4701 phone 773.868.4702 fax