10 exercises for plantar fasciitis pdf

Mobilize the tissue. The most common condition causing heel pain is plantar fasciitis. Stretching exercises, activity modification, and use of several analgesics resolve symptoms in over 80% of patients, while biomechanical factors can be corrected by insoles or various kinds of orthotics or night splints. Gently pull the towel toward you . The plantar fascia also supports the arch. It can be very painful, but you can usually treat it yourself. Step 3: Hold the position for 2 seconds then relax. 18. The plantar fascia is a band of tissue that runs along the bottom of the foot. One out of 10 people has heel spurs, but only 1 out of 20 people (5%) with heel spurs have foot pain. Summary Plantar Fasciitis can take some months to settle down. The plantar fascia should feel firm like a guitar string. Curl your toes around the edge of the book (see Figure 2). Before standing up, stretch your foot by flexing it up and down 10 times 2. 2004). 7 Repeat 20 Times Complete3 Sets Perform 2 Time(s) a Day Towel Crunch- Plantar Fascia Crunch a towel or blanket with feet to strengthen toes and bottom of the feet. You might find it helpful to rest your foot in a raised position whenever you can. The guidelines present evidence that strongly suggests a combination of Mar 18, 2012 · PDF | Plantar fasciitis is a common cause of heel pain in adults. Phase I (Acute plantar fasciitis) Foot and Ankle Rehabilitation Exercises. Stretching or massaging the plantar fascia before standing up will help reduce heel pain. It affects 10% of the general population and makes up 10% of runner-related injuries. Plantar fasciitis exercises 1. 21 participants and 29 feet with the inclusion criteria mean age was 49. Hold the stretch for 15 to 30 seconds. Pull the toes toward the shin to create tension in the arch of the foot. Ankle Circles. Subject: Image Created Date: 9/26/2014 11:26:02 AM plantar fascia that occurs during sleep. Jun 6, 2024 · Standing plantar stretch. Learn about the causes, symptoms and treatments of plantar fasciitis, a common foot condition causing heel pain. Dynamic stretches for plantar fascia This involves rolling the arch of the foot over a rolling pin, a drinks can or a tennis ball etc, while Jan 31, 2017 · One out of 10 people in the United States experience persistent pain along the bottom of the foot, a condition known as plantar fasciitis. Gently pull all five toes backward with the same hand as the painful foot until you 2014 Recommendation. Department of Pain Medicine, Lilavati Hospital and Research Centre, Mumbai, Maharashtra, India. 3x / week for 6 weeks. 96 Apr 1, 2014 · Objective : The effectiveness of tissue specific stretching exercises and myofascial released technique on intensity of pain and Foot function was compared in chronic plantar fasciitis patients. Keeping your back leg straight and your back heel on the floor, bend your front knee and gently bring your hip and chest toward the wall until you feel a stretch in the calf of your back leg. Tissue-specific plantar fascia-stretching exercise enhances outcomes in patients with chronic heel pain: a prospective, Estirar o masajear la fascia plantar antes de ponerse de pie, a menudo, puede reducir el dolor en el talón. Jul 28, 2021 · Plantar fasciitis accounts for about one million patient visits per year in the USA. 3 days. To ensure that this program is safe and effective for you, it should be performed under your doctor's supervision. Aug 1, 2016 · Stretching is not only a form of exercise: studies show that stretching of the feet can help reduce pain caused by plantar fasciitis. Press the little toes down and lift the big toes up 2. The treatment of plantar fasciitis is typically a protracted one, frequently lasting 6 months (or greater). Objective: The study intended to compare the Hold knee straight, foot forward. Step 1: Sit in a chair with both feet placed flat on the floor. To do them using a book: 1. Pull the toes and foot back towards the shin. General risks include: • Age: it is more common between the age of 40 and 60 years • Gender: it is more common in women than men • Weight: you have a Oct 24, 2023 · Sit on a chair and cross the injured heel over the opposite leg. Starting Position: Place some marbles and a bowl on the floor. Step 2: Roll the ball back and forth under the arch of your foot so that you can stretch out the plantar fascia ligament. Current as of: July 17, 2023. 5. How to Do a Towel Curl. Hold this stretch for 30 seconds and complete it three times. A stretch should be felt on the bottom of foot and back of heel. Nonsurgical management for the PLANTAR FASCIITIS REHAB PROTOCOL General The plantar fascia originates off of the medial calcaneal tubercle, and the point of maximum pain is typically at that location. Pain from plantar fasciitis is often most noticeable during the first few steps after getting out of bed in the morning. Hold that stretch for about 15-30 seconds. To do ankle circles, sit or stand with one foot elevated a few inches off the ground. Hold this position for 30 seconds, repeat 2 Plantar fasciitis occurs when the strong band of tissue that supports the arch of your foot becomes irritated and inflamed. Use the band to pull toes up toward nose, keeping leg on the ground. This pamphlet includes what increases your risk, prevention, heel spurs, and physiotherapy exercises (with images) to increase flexibility and decrease heel pain. Symptoms. Apply pressure with your foot to the Foot Roller to stretch the bottom of your foot. Utilice una toalla o sábana para estirar la planta del pie. Place your foot on a firm, tube-shaped object, such as a can or water bottle. workouts. Towel Stretch Sit on the floor with your legs stretched out in front of you. Abstract. 2479 Corpus ID: 78636068; Effectiveness of Plantar Fascia-Specific Stretching Exercises in Plantar Fasciitis Plantar Fasiitis'te Plantar Fasya Spesifik Germe Egzersiz Tedavisinin Etkinliği Sep 8, 2022 · Introduction: Plantar fasciitis is a painful ailment that causes frustration to both the patient and physician. Seated Plantar Fascia Stretch and Massage Technique Before standing after sleep or after prolonged sitting: Sit on edge of bed or in a chair. The initial treatment is a protocol of exercises to stretch the plantar fascia and gastrosoleus Plantar fasciitis (PF) is a common overuse injury that occurs as a result of repetitive traction forces on the plantar fascia at its origin over the distal calcaneus. If this band of tissue is strained, stretched, or damaged by small tears, plantar fasciitis can result. Hold for 60 seconds and repeat three times. 96 Secondary ICD-10 codes and conditions associated with heel pain are G57. The primary ICF body function codes associated with plantar fasciitis are b28015 Pain in lower limb and b2804 Radiating pain in a segment or region. It helps to improve the strength and control around the foot. Instructions: Place the Foot Roller on the ground and your bare foot on top. Repeat ten times. 4. Plantar fasciitis (PF) is the most commonly reported cause of inferior heel pain, with an estimated prevalence ranging from 3. [] Oct 31, 2014 · The primary International Classification of Diseases 10th revision (ICD-10) code and condition associated with heel pain is M72. If you want to do ice massage, fill a water bottle about three-fourths of the way full and freeze before using. You should feel a gentle, deep stretch along the plantar fascia. The plantar fascia is a thick band of tissue in the sole of the foot. 6 Lesion of plantar nerve/Morton's metatarsalgia. Some of the best exercises for plantar fasciitis fall into this category. Stand upright facing a wall b. Calf and Soleus Stretch. 8 Repeat 10 Times Hold 2 Dec 1, 2023 · The primary International Classification of Diseases 10th Revision (ICD-10) code and condition associated with heel pain is M72. What causes plantar fasciitis? Your plantar fascia is designed to absorb high Fascitis plantar y espolones óseos (Plantar Fasciitis and Bone Spurs) La fascitis plantar es una de las causas más comunes de dolor en la parte inferior del talón. While seated, rest your heel on the floor with your knee straight and gently lean forward until a stretch is felt behind you knee/thigh. Plantar-Fasciitis---What isplantar fasciitis? Plantar fasciitisisapainful inflammation ofthe bottom of the footbetween the ball ofthe foot and the heel. Rotate your ankle around in circles slowly several times, and reverse directions. Plantar fasciitis is not simply the result of exercising or standing or walking too much. Hold for 30 seconds, and then ease off. Place hands on the wall c. Plantar Plantar fasciitis is a common cause of plantar heel pain that can be treated effectively in the outpatient setting. it's difficult to raise your toes off the floor. 4274/HASEKI. 1, 2 Individuals with pes planus (flat foot) and pes cavus (high Feb 1, 2020 · Patients with a pronated foot experience issues such as foot pain, ankle pain, heel pain, shin splints, impaired balance, plantar fasciitis, etc. Plantar Fasciitis, the plantar fascia stretches and moves more than it should, resulting in small tears in the tissue. Mantenga el otro pie detrás, como a 2 pies de la pared. Or try rolling a frozen bottle of water under your foot for an ice massage. Roll your foot forward and backwards from the heel to the balls of your foot. Roll your foot back and forth over the object to massage the bottom of your foot. Slowly pull the towel towards to keeping With the front knee bent and the back knee straight, lean into the stretch (i. Most people experience a gradual improvement in symptoms and recover over 12 months or less. The tissue (the plantar fascia) tends to tighten when it rests, which is why pain flares up after sleeping or sitting for any length of time. Towel stretch - Grab a belt or a rolled towel at both ends, holding it under the ball of your foot. To Jun 10, 2024 · This is another fun one of the plantar fasciitis exercises. Ifthe arches ofyour foot are abnormally high In this video blog Pat Stanziano, Sport Physiotherapist, takes the viewer through a series of 6 exercises to be done first thing in the morning prior to gett DOI: 10. You can do the ice bottle massage for. Passive dorsiflexion on the toes with simultaneous stretching of the Achilles tendon engages the windlass Created Date: 9/3/2010 3:25:26 PM plantar fascia. In a sitting position, you cross the affected leg over the other leg. Introduction. The Plantar fasciitis Plantar fasciitis causes pain around the heel, arch and bottom of the foot. The purpose of this article is to present and discuss selected literature on the etiology and clinical outcome of treating plantar fasciitis. Mantenga ambas piernas rectas. com 10 STRETCHES & EXERCISES FOR PLANTAR FASCIITIS I hope these exercises will be helpful to you in your recovery process. Initial treatment with anti-inflammatories, activity modification, plantar fascia stretching, gastrocnemius stretching, and the use of a heel lift, gel heel cushion, arch support, or night splint is effective in more than 90% of patients. NWB static stretch with pulley (1/3 patient weight) 10 minutes / day X 14 days. La fascitis plantar ocurre cuando la fascia plantar, una banda fuerte de tejido que le da Exercises to relieve plantar fasciitis pain There are also some exercises you can do to help manage pain caused by plantar fasciitis. Hold the stretch for 3 sets of 15 seconds. Plantar Fasciitis: A Review. Oct 13, 2023 · Pull on the towel so you begin to feel a stretch in your lower leg and the bottom of your foot. Place your fingers around the base of the you can feel a stretch in the arch (plantar fascia). (2015) did a study entitled “Effectiveness of Plantar Fascia-Specific Stretching Exercises in Plantar Fasciitis”. Because the spur is not the cause of plantar fasciitis, the pain can be treated without removing the spur Symptoms Jan 1, 2018 · Review Article. Haga estiramiento de los dedos de los pies para estirar la fascia plantar. Stand on top of it. have the patient hold this position for 10 seconds and release for 10 seconds, for a total of 10 repetitions. Lower the heels, keeping the knees straight, until a tightening is felt in the calf. It usually affects adults of all ages and peaks between 40 and Jan 1, 2022 · Rehabilitation Services, Roseway Hospital. Why it works: This stretch for your calves can help ease the stress they’re adding to your plantar fascia. Plantar fasciopathy is an appro- priate descriptor because the condition is not inflammatory. Hold the stretch for 30 seconds and then relax briefly. Put one leg about a step behind your other leg, with your toes pointing forward. Sit on a chair and lay the ice bottle on the floor on its side. Numerous options are available in treating plantar fasciitis, with conservative measures frequently documented (Baravarian 2009; Dubin 2007; Young et al. Plantar fasciitis (PF) is characterized by plantar medial heel pain, usually present in the morning at the first few steps. the pain feels better during exercise, but returns after resting. In 2014, the Orthopaedic Section of the American Physical Therapy Association published updated clinical practice guidelines on the best treatments for patients with plantar fasciitis. You should feel a stretch in the back of your calf muscle. An adequate history and physical examination allow the diagnosis to be made without performing imaging tests. Pratt & Bohannon 2003. The causes of PF include excessive physical activity, [1] obesity, [2] age, [3] prolonged standing, [2] altered multaneously dorsiflexes the toes and foot, thereby stretching the plantar fascia and the achilles-soleus complex. Oct 31, 2018 · Plantar fasciitis (PF) is the most common cause of heel pain and is estimated to affect 10% of the general population during their lifetime. Stretches targeted at the plantar fascia are particularly important. Continue for 2 to 5 minutes. Repeat 2 to 4 times for each leg. Jun 1, 2019 · Plantar fasciitis (PF) is one of the most common problems associated with foot pain. These type of exercises target plantar fasciitis with the intention of strengthening the muscles whose job it is to prevent strain in the plantar fascia… important stuff !!!! Summary. e. Repeat this stretch 10 times, at least three times a day. Flexión contra la pared 1. If you strain the plantar fascia, it can develop small tears and cause heel pain when you stand or walk. INTRODUCTION. Frozen vegetables wrapped ankle and plantar flexion strength, start slowly as to not aggravate the plantar fascia. Plantar fasciitis most often causes pain in the Although many people with plantar fasciitis have heel spurs, spurs are not the cause of plantar fasciitis pain. Continue to complete the exercises for 12 weeks even if your pain has resolved. [ 2 ] May 10, 2024 · 2. The information contained in this handout is copyrighted by FootEducation LLC. Plantar fasciitis can be caused by running or other May 5, 2023 · Flex the foot, grabbing the big toe, gently bending it back towards your foot. Put the bottle in the freezer after each use. Step 2: Raise the arch of your foot by sliding your big toe toward your heel without curling your toes or lifting your heel. 6% to 7% in the general population. Place the other hand on the bottom of the foot to feel for Nov 2, 2023 · Plantar fasciitis is the one of the most common causes of foot and heel pain, stemming from damage to the plantar fascia, the flat ligament band that connects the heel bone to the toes and supports the foot arch. Repetitions: Spend 1-2 minutes doing this, twice a day. Exercises for Relief. Just like with any athletic training, you’ll Plantar Fasciitis Home Exercise Program Sets: 1 Reps: 10 Hold: 10 sec Weekly: 5x Daily: 2x Step Stretch Seated Stretch Standing Calf Stretch Towel/Belt Stretch Frozen Water Bottle Seated Small Ball famfootankle. Static platform drop 3 minutes. Repeat 3 times. I recommend mobilizing once or twice per day for 2-3 minutes. Dec 1, 1999 · Plantar fasciitis is a common pathological condition of the foot and can often be a challenge for clinicians to successfully treat. General risks include: • Age: it is more common between the age of 40 and 60 years • Gender: it is more common in women than men • Weight: you have a moderate pressure for 5-10 minutes. It's more likely to be plantar fasciitis if: the pain is much worse when you start walking after sleeping or resting. 8 Repeat 10 Times Hold 2 attempting any new exercise program. Press the back heel to the ground, keeping your knee straight, and push your hips forward. The fact sheet may include information Especially for 10% that do not have plantar fasciitis symptoms resolve after 10 months. It is unlawful to copy, transfer or advertise this document without approval from SportyDoctor. Download a PDF leaflet with management advice and exercises to stretch and strengthen your calf and foot muscles. Keep your knee straight and your heel touching the ground while you lean forward. 1, 2 In runners, it is one of the most common injuries, accounting for up to 8% of all running-related injuries. Press the big toe down and 3. Initially, perform with both feet. 2 Plantar fascial fibromatosis/Plantar fasciitis. Heel pain is a common presenting complaint in the foot and ankle practice, and plantar fasciitis (PF) is the most common cause of chronic pain beneath the heel in adults, making up 11–15% of the foot symptoms requiring professional care among adults. As symptoms reduce you can gradually return to activity. Simple home exercises can stretch your plantar fascia, Achilles tendon and calf muscles. WB static 20 seconds ON / 10 seconds OFF 4 x. Hold this position for 20—60 seconds and then raise the heels back to neutral Repeat 6 times, at least twice a day. 7 % 397 0 obj > endobj 419 0 obj >/Filter/FlateDecode/ID[307923D2DB6C744DA3C6A16E76341830>]/Index[397 29]/Info 396 0 R/Length 113/Prev 1836571/Root 398 0 R done until after the plantar fascia stretch to avoid the micro-tearing and inflammation that is associated with plantar fasciitis. The pain goes away after a few minutes of walking; Greater pain after (not during) exercise or activity. You may be able to see or feel the plantar fascia become prominent as in the picture. 10 repetitions at a time, up to 3 sets of 10 repetitions, once per day. Thomas Hengge. Grading NHMRC Level 2 evidence References DiGiovanni BF, Nawoczenski DA, Lintal ME et al. Prolonged standing, decreased range of ankle dorsiflexion, an intense running regime and obesity are all risk factors for plantar fasciitis. Rub the thumb over the arch of the affected foot. Perform this 3 times a day: before you get out of bed in the plantar fascia. Pain with the first few steps after getting out of bed in the morning, or after a long period of rest, such as after a long car ride. [1,2,3,4] It is estimated that 1 in 10 people will develop PF during their lifetime. 3 years (24-72), history of heel pain with the first step in the morning and which was decreases by walking and increases again after standing and its associated structures. Make sure you can feel the stretch at the bottom of the foot. These bony protrusions are then pressed into the fatty pad of your heel with each Sep 25, 2019 · It follows that a lack of understanding of the biomechanics of plantar fasciitis may result in an inadequate treatment plan. Place your big toe on the Foot Roller and the rest of your foot on the ground. Then gently bend your back knee, creating a stretch under the back foot. In addition to stretching, specific exercises can strengthen the foot muscles, which support the arch and help prevent plantar fasciitis pain. Haga esto durante 5 a 10 minutos. Dec 1, 2015 · The plantar fasciitis is a painful condition, which causes dys-function at the end of lower foot, particularly in walking. 3. Windlass Mechanism Plantar Fasciitis Exercise. Cross the painful foot over your other knee. Make sure to do both plantar Most of those affected by plantar fasciitis have decreased flexibility and tight Achilles Tendons. 1. Strength & coordination exercises for the legand foot. Step 3 Plantar fasciitis is pain and inflammation of the plantar fascia, the tissue at the bottom of your foot that connects the heel bone to the toes. Extend one leg straight back, %PDF-1. Stretching exercises targeting the plantar fascia are an excellent therapy option You should be able to feel a “stretch” sensation in the arch of the foot. Toe curls You can do toe curls using a book or a towel. De frente a la pared, ponga medio pie que le duele en el piso y medio contra la pared, con el talón firme en el piso. Then hand on the affected side, you place them at the base of your toes (metatarsophalangeal joints). Use a rolling pin or cold drinks can if you are at home. Stretch your arches. Then straighten Plantar heel pain is when people experience persistent pain on the bottom of the heel. b) Now repeat this exercise but bring the back foot forward a little so that the back knee is slightly bent. They analyzed a manual that consists of 10 exercises and orientations for patients with plantar fasciitis. Place a book on the floor. the pain appears below from the heel and inward, while another point of May 19, 2022 · B. Plantar fasciitis is the most common cause of heel pain. Use an ice pack on the painful area for up to 20 minutes every few hours. Plantar Fasciitis Exercise 3 – plantar fascia stretch Place the affected foot over the opposite knee. 3 The term fasciitis, commonly Ozer. Use ice. Plantar fasciitis occurs when this band of tissue gets strained or irritated. These tears create inflammation. Stop the exercises if they increase your pain. You should feel a stretch in the back of your Jul 10, 2022 · Abstract. A multipronged approach aimed at reducing the load on the plantar fascia is most effective. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. Action: Pick each marble up with your toes and drop it in the bowel. As your pain level decreases and your strength increases, progress to one foot only. Results: All dedos y desde los dedos al talón. Surgical and nonsurgical techniques have been used in the treatment of plantar fasciitis. Hold a cloth-covered ice pack over the area of pain for 15 minutes three or four times a day to help reduce pain and swelling. It is estimated that between $192 and $376 million dollars is spent annually on treatments for this condition. Then hand on the affected side, you placeother leg. 1, 2 Plantar fasciitis affects both sedentary and athletic people and is thought to result from chronic overload either from lifestyle or exercise. Getting Started _____ Warm up: Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle. During the years 1995 to 2000, PF accounted for 1 million patient visits per year to medical physicians in the United States. 2. Voyez "Douleur persistante aux talons". It is attached to the heel bone and connects to each of the toes, and it provides strength and support to the arch of the foot. Then perform additional stretching of the plantar fascia and calves. ankle and plantar flexion strength, start slowly as to not aggravate the plantar fascia. Peres et al 2002. It accounts for 8–10% of running related injuries and 80% of heel pain, and is commonly seen in primary care. Microtearing at the origin of the plantar fascia on the heel bone (calcaneus) can occur Place your hands against a wall with one foot behind you. After an injury or surgery, an exercise conditioning program will help you The most common symptoms of plantar fasciitis include: Pain on the bottom of the foot near the heel. Your toes should splay backward from the pull of the towel, emphasizing the stretch on the plantar fascia. Plantar fasciitis is a common problem that one in 10 people will experience in their lifetime. The main symptom of plantar fasciitis is pain on the bottom of your foot, around your heel and arch. If you are struggling with these exercises please seek guidance from a qualified physiotherapist. Nitin Ajitkumar Menon, Jitendra Jain. Additionally, calcium deposits, called bone spurs, may form on the heel bone. com (856) 599 - 0133 Stretch Stretch a. 5 Tarsal tunnel syndrome and G57. The plantar fascia should feel firm, like a guitar string. Remember, it’s important to be consistent. Plantar fasciitis fact sheet is a document or information sheet that provides essential details about plantar fasciitis, a common foot condition characterized by inflammation of the plantar fascia – the thick band of tissue that runs across the bottom of the foot, connecting the heel bone to the toes. 2 Mar 2, 2023 · Step 1: Sit in a chair and place the ball under your affected foot. Obese individuals, who stand for prolonged periods A series of exercises training the small intrinsic muscles of the foot to help support the arch and promote stability of the foot Promote use of these muscles as often as possible and then progress the load to the foot as tolerated Foot Core: Toe Yoga 1. Estire el pie flexionándolo hacia arriba y hacia abajo 10 veces antes de ponerse de pie. towards the wall) until a tightening is felt in the calf of the back leg. , et al. Depending on how aggressive you want to be, a tennis ball, lacrosse ball or golf ball can be used to mobilize the tissue. Plantar fasciitis is one of the most common causes of heel pain and has been estimated to affect about two million people in the US, resulting in more than one million visits to both primary care physicians and foot specialists. Performing the exercises three to five days a week will maintain strength and range of motion in your foot and ankle. Clinicians should use plantar fascia–specific and gastrocnemius/soleus stretching to provide short-term (1 week to 4 months) pain relief for individu-als with heel pain/plantar fasciitis. Management is non-surgical in 95% of patients. Aproximadamente dos millones de pacientes reciben atención por esta afección cada año. Plantar fasciitis is inflammation (swelling, redness) of the plantar fascia, a long band of fibers that goes from your toes to your heel. 10 to 15 minutes several times a day. developing plantar fasciitis? Many things affect the load being put through your plantar fascia. Place one foot in front of the other, with your back foot’s toe pressing into the heel of the front foot. This exercise can also be done in a standing position with the knee slightly bent (B). Plantar fascia massage Sit on a chair with a roll under the arch of your foot. Heel pads may be used to increase the benefits of stretching. If you are in pain, you can start with a shorter hold time and increase the duration with time. To check if the foot is being stretched correctly, gently rub the thumb of your other hand over the arch of the affected foot while doing the stretch. Discontinue this exercise if your pain worsens. Feb 13, 2020 · Evaluation consists of a focused history and physical examination. These activities should be done 3-5 times per day and will take 5-10 minutes. Apr 12, 2024 · Regular practice of these stretches, especially in the morning and after long periods of sitting, can significantly reduce the pain and stiffness associated with plantar fasciitis. Loop a towel around the top of the injured foot. Slowly roll your foot over the bottle, then press gently into the bottle to massage your painful plantar fascia. Itcan also occur with achange in exercise surface or terrain, orifyour shoes are worn out and don't provide enough cushion for your heels. Plantar fasciitis is swelling of the strong strap of tissue that supports the arch of the foot. This is a great Plantar fasciitis stretching exercise. Plantar Fasciitis. Do this stretch first thing in the morning, before getting out of bed, to improve plantar fasciitis pain associated with the first few steps in the morning. Division of the plantar fascia can result in a flat foot. In the same manner, rolling a frozen water bottle on the plantar surface of the foot can effectively reduce pain and inflammation. Plantar fasciitis (FP) is one of the most frequent pathologies in foot and ankle. Hold the stretch for 10 seconds and repeat 10 times. Your knee may not bend very much. PLANTAR FASCIITIS DAILY STRETCHING ROUTINE 1. Repeat with your knee bent, still keeping your heel on the ground. xp zz og vq pl sc tb gj bx wh