Plantar Fasciitis Stretching Exercise

Sitting on the floor with your legs stretched out in front of you, loop a towel around the top of the injured foot. Slowly pull the towel toward your body until you feel the foot stretch. Hold for 15 to 30 seconds and then let it relax. Do this 5 to 10 times.

Another version of this stretch is to use your hands instead of the towel and to bend your knee so you can reach the foot.

Kneel on the ground with your injured foot on the floor and your opposite knee on the ground. Put your body weight over the leg with the injured foot and lean forward while keeping the heal on the ground. Hold for 15 to 20 seconds. Do this five times.

Kneel on the ground with your good foot on the ground. Place your hands on the ground in front of you and put the toes of your injured foot on the ground underneath you and the knee of the same leg a few inches above the ground. Dip your knee toward the ground while keeping the toes on the ground and arching your foot to stretch it. Hold for 15 to 20 seconds. Do this five times.

Place a frozen juice can on a smooth, hard floor and roll it back and forth with the injured foot. Do this for 5 to 10 minutes. This will stretch the foot and the cold can help with inflammation.

Place marbles on the floor next to a cup. With your injured foot, pick up the marbles with your toes and place them in the cup. Do this a total of 15 times.

Stand on a step with the balls of your feet. While holding onto a railing for balance, slowly lower your heel to stretch the foot. Hold for 15 to 20 seconds. Do this five times.

Stand with your arms stretched out against a wall at about eye level. With your injured foot a little behind you and your good foot a little in front of you, lean forward against the wall until you feel the back leg stretch. Hold this for 15 to 20 seconds. Do this five times.