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- Here are some exercises to stretch the plantar fascia12345:
- Towel Stretch: With your leg outstretched, wrap a towel or strap around the forefoot and gently pull both ends, keeping the knee straight.
- Wall Stretch: Stand an arm’s length from a wall, place one foot behind the other, and bend the front knee forward while keeping the back knee straight.
- Foot Cross Stretch: Sit in a chair, cross your affected foot over the opposite knee, and pull back on your toes to stretch the bottom of your foot.
- Calf Stretch: Stand on a step, hold on to the banister, and let your heels down over the edge of the step to relax your calf muscles.
- Seated Plantar Fascia Stretch: Sit in a chair, cross one leg over the other, cup your hands around your foot, and pull your toes back toward your shin.
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.Stretching or strengthening exercises are effective ways to promote plantar fasciitis healing. Below are common exercises that may help. Perform each exercise two to four times a day until pain improves. With your leg outstretched, wrap a towel or strap around the forefoot and gently pull both ends, keeping the knee straight.connect.mayoclinic.org/blog/take-charge-healthy-a…Stand an arm’s length from a wall. Place your right foot behind your left. Slowly and gently bend your left leg forward. Keep your right knee straight and your right heel on the ground. Hold the stretch for 15 to 30 seconds and release. Repeat three times. Reverse the position of your legs, and repeat.www.healthline.com/health/fitness-exercise/plantar …Sit in a chair and cross your bad foot over the opposite knee. Pull back on your toes to stretch the bottom of your foot. Hold it for 10 seconds while massaging the bottom of your foot. Repeat three times.www.iowaclinic.com/specialties/bone-joint/physical …Stretching the plantar fascia and calf muscles can increase flexibility and decrease heel pain. You can do this exercise several times each day and before and after activity. Stand on a step as shown above. Be sure to hold on to the banister. Slowly let your heels down over the edge of the step as you relax your calf muscles.myhealth.alberta.ca/health/AfterCareInformation/pa…Seated Plantar Fascia Stretch
- Sit in a chair.
- Cross one leg over the other so the involved foot is resting on the opposite knee.
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