Plantar Fascia-Specific Stretching Program For Plantar Fasciitis

Plantar Fascia Stretching Exercise

  1. Cross your affected leg over your other leg.
  5. Perform at least 3 sets of stretches per day. You cannot perform the stretch too often.


Anti-inflammatory Medicine

Anti-inflammatory medicine will help decrease the inflammation in the arch and heel of your foot. These include: Advil®, Motrin®, Ibuprofen, and Aleve®.

  1. Use the medication as directed on the package. If you tolerate it well, take it daily for 2 weeks then discontinue for 1 week. If symptoms worsen or return, then resume medicine for 2 weeks, then stop.

Arch Support

  1. Over the counter inserts (Spenco® Cross Trainers®), provide added arch support and soft cushion.

Additional Stretch: Achilles Tendon Stretch

  1. Place a shoe insert under your affected foot.
  3. Lean into the wall.
  6. Perform the stretch at least 3 times a day.


  1. DiGiovanni BF, Nawoczenski DA, Lintal ME, Moore EA, Murray JC, Wilding GE, Baumhauer JF: Tissue-Specific Plantar Fascia-Stretching Exercise Enhances Outcomes in Patients with Chronic Heel Pain: A Prospective, Randomized Study. Journal of Bone and Joint Surgery, 2003; 85A: 1270-77.
  2. DiGiovanni BF, Nawoczenski DA, Malay DP, Graci PA, Williams TT, Wilding GE, Baumhauer JF: Plantar Fascia-Specific Stretching Exercise Improves Outcomes in Patients with Chronic Plantar Fasciitis: A Prospective Clinical Trial with Two Year Follow-Up. Journal of Bone and Joint Surgery, 2006; 88A: 1775-81.

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