Many of you have followed the videos that I posted on facebook demonstrating the proper technique for stretching as part of a complete treatment plan for relief of pain from Plantar Fasciitis. I wanted to put them all in an easy to find place so that going forward, they are accessible when you have a question about the correct way to complete your daily stretching. 

The videos are not in any specific order, so you can complete them in any order you wish. I see the most benefit in my patients progress when they complete this set of stretches 2 times each day.

Band Stretch:

I begin here in a seated position with the Band Stretch using a Theraband. If you do not have a Theraband you could use a towel or come in to our clinic to purchase our Heel Pain Kit following your evaluation appointment and diagnosis of Plantar Fasciitis. You want to make sure to pull hard enough to feel a good stretch through the back of your calf and possibly the bottom of your foot. Do this stretch for 20 - 30 seconds per leg and repeat 3 times on each leg.

Dr. Lauren Doyle sitting on the ground to demonstrate the band stretch





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Broken Toe Pose:

The second stretch is called the Broken Toe Pose and it is very important to use proper technique and make sure the pinky toe is tucked under properly because we don't actually want any broken toes! Please also make sure to listen to my warning about not doing this stretch if you suffer from big toe joint pain, bunions or arthritis in the big toe joint because this particular stretch requires a good deal of motion from the big toe joint. Do this stretch 3 times and aim to build up to 60 seconds at a time in this pose. It is not unusual to start at about 10 seconds only, as most people need to build up to the full minute.

Dr. Lauren Doyle kneeling on the ground to demonstrate the Broken Toe Pose







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Achilles Wall Stretch:

The third stretch in my series is called the Achilles Wall Stretch and this is the first of two stretches for stretching the calf muscles. You should feel a stretch in the calf muscle of the front leg. Do this stretch for 20 - 30 seconds, 3 times per leg.

Dr. Lauren Doyle standing near a tree in a park.







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Ball Stretch:

Taking a break from standing now, I am demonstrating Ball Stretch using of the Foot Rubz ball, which is a really unique ball with small stimulating nubs with aid in loosening the Plantar Fascia on the bottom of the foot and heel. If you don't have a Foot Rubz ball, you can use a tennis ball or other small ball, or you can come to our clinic and get a Foot Rubz as part of our heel pain kit. Going slowly in this stretch is key to loosening up any scar tissue that may have begun to form and even if you only have pain on one foot, this can help prevent development on the second foot, so be sure to use it on both feet! Do this stretch for 20 - 30 seconds on each foot.

Dr. Lauren Doyle sitting on a park bench to demonstrate use of the Foot Rubz ball for Plantar Fasciitis relief







Click to watch.

Achilles Stretch 2:

Returning to the process of loosening the calf muscles, we go back to a standing stretch, the Achilles Stretch 2. This particular stretch works both muscle groups that lead into the Achilles tendon, making it a thorough stretch that does double duty for pain relief! You should feel stretching in the back leg. Hold this stretch for 20-30 seconds, and 3 sets per leg.

Dr. Lauren Doyle leaning on a tree stretching legs







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Heel Drop Stretch:

The last stretch in my series is the Heel Drop Stretch and is a wonderful stretch for loosening not only the Plantar Fascia, but also the Achilles Tendon. Please be sure to only do this stretch where you have a good grip on a handle so as not to lose your balance and/or fall. This stretch is not for balance work and so you want to make sure you are in a very stable position. Hold this position for 20-30 seconds and repeat 3 times.

Dr. Lauren Doyle standing on a playground step







Click to watch.

This completes my series of stretching videos used as part of a complete plan for the treatment of Plantar Fasciitis. If you are unsure of the cause of your pain, call our office today at 630-834-3668 for an evaluation appointment. If you have questions, feel free to call us for that as well. All of the physicians and staff in our clinic are ready to answer any questions you may have. 

I have also written a book, available through this website, completely FREE titled: Heel Pain: Exploring the Causes and Solutions which answers many questions commonly asked in our Clinic. For your copy, simply click on the title, fill in the form and your download will be sent to you.


All of these videos and many more are available on our YouTube channel as well!

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