I have about 20 minutes worth of stretches I do every day to help heal my plantar fasciitis and they all feel amazing! Below is a list of the stretches my physical therapist recommended for me- every body is different so definitely check with your doctor or therapist before trying anything to heal your body but this is what we’re trying for me! I love my PT office as it’s based in yoga so lots of the stretches are yoga based, which i love! plus my therapist is just super awesome!

 

  1. Lean a book or yoga block at an angle against the wall. Put your foot on the book so your toes are pointing up and your heel is on the ground. Lean forward so your body is all in alignment with your hips over your heel and your shoulders over your hips and hold for 30 seconds. Switch sides. Twice daily.
  2. Stand facing a wall with one leg forward and the other leg slightly behind it like you’re about to do a split squat. with your front knee bent, bend your back knee keeping your heel firmly shooting into the ground. Try to increase the bend in your back knee. You should really feel this in your back ankle. Keep your back foot straight and your hips evenly facing forward. Hold for 30 seconds. Switch sides. Twice daily.
  3. Start in the same position as number 2 but move your back knee into alignment with your front knee so it’s directly behind it. Hold for 30 seconds. Switch sides. Twice daily.
  4. Stand facing a wall with one leg forward and the other leg behind it a bit further than #2 and #3 so you can get deep into the bend in your front leg. Keeping your back leg completely straight, curl your back toes into the ground as hard as you can. Hold for 30 seconds. Switch sides. Twice daily.
  5. Kneel on a pillow or blanket with your feet flexed under your butt and your toes curled up pointing toward your body. Hold for 30 seconds. Twice daily. The goal is to hold longer.
  6. From yoga, garland pose or malasana. Squat with your butt as close to the ground as possible, feet close together and heels on a blanket (or the ground if possible). Separate thighs slightly wider than your torso. Hold 30 seconds. Twice daily.
  7. Lay on the ground with one foot flexed against a wall pushing into the wall and one foot straight up flexed toward the sky. with a yoga strap wrapped around the balls of your foot that’s in the sky try to pull your knee towards your forhead keeping your foot flexed and both legs straight with your grounded leg shooting toward the wall. Hold for 30 seconds. Switch sides. Twice daily.
  8. Lay on the ground with one foot flexed against a wall pushing into the wall and one foot straight up flexed toward the sky. with a yoga strap wrapped around the balls of your foot that’s in the sky, use your opposite arm to pull that leg across your body. Use the other hand to push into your hip crease to push your hip down toward the ground. Hold 30 seconds. Switch sides. Twice daily.
  9. Lay on the ground with one foot flexed against a wall pushing into the wall and one foot straight up flexed toward the sky. with a yoga strap wrapped around the balls of your foot that’s in the sky, use the same arm to pull that leg open- parallel to the ground and perpendicular to the other leg. Support the leg with a blanket if necessary. Use the other hand to push your hip down toward the ground. Hold 30 seconds. Switch sides. Twice daily.
  10. Lay on your back with your feet on the floor and bend your knees. move your right foot out one shin length and move your right knee towards the floor to the left so your right thigh bone is pointed straight down from your body on the ground. Flex your right foot. Take your left ankle and place it on top of the right knee/thigh so your legs are making sort of a double L shape with both feet flexed. Hold 30 seconds. Switch sides. Twice daily.
  11. Lay on your back with your feet on the floor and bend your knees. move your right foot in one shin length and move your right knee towards the floor to the right. Flex your right foot. Take your left ankle and place it on top of the right knee/thigh so your legs are making sort of a double L shape with both feet flexed. Hold 30 seconds. Switch sides. Twice daily.
  12. Kneel with your heels spread apart wide enough to fit your hips and bring your butt to the ground (or sit on a block if necessary). lean back as far as you can (onto hands, elbows, or the ground) and hold 30 seconds. Twice daily.
  13. The newest one i can’t describe so here’s a handy video to help!

 

Let me know if you’ve ever done anything similar! Or if you have had plantar fasciitis, what did you do to help cure it??