Bottom of Feet (Plantar Fascia)

  • This stretch must be performed without shoes on
  • Kneel – knees on floor and balls of toes on floor – not resting on the tops of your feet, curl toes under
  • The bottom of your toes and the balls of your feet should be pressing into the floor
  • The bottom of your feet from the balls of your toes to your heel should be facing the wall behind you.
  • Many people will feel the bottom of their feet stretch at this point – go slow and breath
  • Sit on your heels lightly increasing the stretch
  • This may be intensely painful for those with short structures in the bottom of the feet and 10 seconds may be all that is possible.