3 Stretches to Beat Plantar Fasciitis


In this video above I demonstrate three simple stretches to help you overcome the pain and frustration of plantar fasciitis; a problem that affects so many runners.

Simple Stretches for Plantar Fasciitis
Plantar fasciitis is an injury that quite a number of our subscribers messaged me about, asking for more information. The typical heel pain that comes with this often stubborn injury is often quite debilitating and can hang around for a long time if not managed properly.

Thankfully, there are a number of simple techniques you can treat your plantar fasciitis at home – or more specifically deal with some of the common contributing factors, such as tightness in the calf muscles.

Let’s start with understanding the anatomy around the bottom of the foot and ankle region. The plantar fascia runs from the heel bone the calcaneus, along the bottom of the foot, and across the metatarsal heads, the balls of the foot. As we walk and run, the action of us loading the toes adds tension to the plantar fascia, which helps create a more rigid foot and solid base to push-off through.

That’s a good thing, and is how the foot’s supposed to function.

Coming back to the heel bone, the calcaneus, another structure which attaches to this bone is the achilles tendon, which transfers force from the calf muscles. If the calf muscles are chronically tight, the achilles is going to be subtlety pulling the calcaneus in a direction which places constant strain on the plantar fascia… which it won’t like.

So to effectively manage your plantar fasciitis symptoms, it’s important that we deal with any tightness in the calf complex, and ensure that the big toe in particular is able to dorsiflex properly.

Let me know how you get on with the stretches in the video 🙂


  1. I had the injection in my foot fir plantar fasciitis about 3 years ago. Which helped the pain…
    But recently got plantar fasciitis back in same foot. G P referred me to consultant at hospital who has now saud they don’t give injection anymorw for Plantar Fasciitis. So i am on waiting list for ahock treatment.
    In meantime i been doing these exercises and brought a roller. Its a good help. Also ice pack. Cant take strong pain killers as i have ibs.

  2. This is super helpful thank you! I have recently come out of an 18m bout of PF which after trying a whole host of things including physio, injections, rest etc I had shockwave therapy and it worked! It was my last stop before surgery. I have started running again and my calfs are tight so I will start doing these stretches. Thanks again!