You learned in my first post on Plantar Fasciitis that stretching the plantar aponeurosis aka fascia is associated with better outcomes than other conservative, conventional treatments including anti-inflammatory medications, corticosteroid injections, and both custom and over the counter orthotics. In addition to stretching the tissues statically, you can functionally stretch the plantar fascia by simulating the tensioning of the plantar fascia that occurs during the propulsion phase of gait (walking). Three variations of the static stretch are provided in order of intensity, followed by a link to a video of the dynamic, functional stretch.

Plantar Fascia Stretch – Static

Plantar fascia stretch

Plantar fascia stretch from my behind

Level 1

1. Stand up on your knees with the dorsal (top) sides of your feet and toes touching the floor.
2. Extend the toes of your right foot forward, so that the bottoms of your toes are touching the floor
3. Hold for 1 minute and repeat on left foot

Kneeling plantar fascia stretch

Level 2

1. Be on your hands and knees with the dorsal (top) sides of your feet and toes touching the floor.
2. Extend the toes of your right foot forward, so that the bottoms of your toes are touching the floor
3. Pressing your hips back towards your heels will increase the stretch
4. Hold for 1 minute and repeat on left foot

Semi hands & knees plantar fascia stretch

Level 3

1. Begin in either Level 1 or Level 2 starting position
2. Extend the toes of your right foot forward, so that the bottoms of your toes are touching the floor
3. Sit back on your heels (vajrasana) with your spine upright and neutral
4. Hold for 1 minute and repeat on the left side

Plantar Fascia Stretch – Dynamic

1. Be on your hands and knees with the dorsal (top) sides of your feet and toes touching the floor
2. Bring your right foot forward until the sole is on the ground and your butt is on your left heel
3. Rock forward from heel to toe on your right foot
4. See the video of this on FootLove Yoga Facebook Page

Note in the photo above that I did not get my pinky toe extended forward. I should have reached around to coax that lil puddin into extension.

In any of the variations, try to reach back to your foot and massage the fascial tissue in a crosswise direction, providing an additional myofascial release of these sticky tissues.

Namaste, Michele