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Plantar Fasciitis

Exercise Videos to Help Alleviate Plantar Fasciitis

Plantar Fascia Mobilization with Ball

HOW TO: Sit in a chair and begin by placing a tennis ball under your foot, directly in front of your heel. Slowly move your foot back and forth so that the tennis ball massages from your heel

to the ball of your foot. This can be done by slowly flexing and extending your knee ~10 degrees. Repeat as directed.

Comments: Perform 3-5 minutes or until pain reduction.

Times Per Day: 2


HOW TO: Standing barefoot flat on the floor. Curl your toes downward. Keep ball of foot on the ground with your toes curled and actively try to increase the height of your arch. Return to the starting position. Repeat as prescribed.


Tip: Do not lift any part of your foot off the ground.

Sets: 2

Reps: 10 

Times Per Day: 2

Long Sitting Calf Stretch with Strap

HOW TO: Starting Position: Begin seated on a plinth or on the ground on a yoga mat. Have both legs straight out in front of you with your feet and toes pointed up toward the ceiling. Place a towel or stretching strap around the sole of your foot. Movement: Grasp the towel or strap at both ends and pull gently towards you until you feel a stretch in your calf. Hold as directed. Repeat as directed.

Sets: 2

Hold: 30 seconds

Times Per Day: 3

Toe Yoga

HOW TO:  With your foot squarely on the floor, lift your big toe, without lifting any of your other toes. Then alternate and lift all four of your outer toes without lifting your big toe. Continue to alternate as prescribed.

Sets: 2

Reps: 10 

Times Per Day: 2

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