The Best Stretch for Plantar Fasciitis

Two studies have shown that a new stretch is the most successful form of stretching for treatment of plantar fasciitis. It has been shown to be a very effective adjunct to treatments such as orthotics and anti-inflammatory measures. It can help to reduce pain significantly.

This new stretch is more specific at targeting the plantar fascia than previous stretches. Previously, the standard stretch for plantar fasciitis was to do a standing Achilles tendon stretch.

How to Perform the Plantar Fasciitis Stretch

• Cross one leg over the other
• Hold the base of toes of the affected foot
• Gently pull the toes back towards the shin until you feel a stretch in the arch.
• Hold the stretch for 10 seconds and slowly release.
• Repeat 10 times
• Perform three sets of 10 repetitions daily.

(image from aofas.org)

When to Perform the Plantar Fasciitis Stretch

• Before taking the first step in the morning
• After prolonged sitting
• The stretch must be performed at least three times per day

We specialize in the treatment of plantar fasciitis and other forms of heel pain in our Seattle foot and ankle clinic. Contact us today for an appointment.

Other home treatment options for heel pain can be found here.

References:
1. Digiovanni BF, et. al. Plantar fascia-specific stretching exercise improves outcomes in patients with chronic plantar fasciitis. A prospective clinical trial with two-year follow-up. J Bone Joint Surg Am. 2006 Aug;88(8):1775-81.
2. Flanigan RM,et.al. The influence of foot position on stretching of the plantar fascia. Foot Ankle Int. 2007 Jul;28(7):815-22.

Don’t live with heel pain or arch pain. Call today to make an appointment in our convenient Seattle office.

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Douglas Hale, DPM & Lawrence Huppin, DPM
Foot and Ankle Center of Washington, Seattle
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