Procaryote
Ankle and foot · Mobility

Seated Plantar Fascia Stretch

Seated plantar fascia stretch, 3 sets, hold for 30 seconds

Illustration of the Seated Plantar Fascia Stretch exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per set

Description: While seated, place the affected foot on the thigh of the opposite leg. With your hand, gently pull your toes upwards to stretch the sole of your foot, or massage the arch of your foot with your fingers or a ball. Hold the stretch without pain for 30 seconds.

Tips: Ensure your foot remains relaxed initially and do not force the stretch. Breathe calmly and gradually release the tension.

Progression: Increase the hold time of the stretch in 10-second increments once it feels comfortable.

At a glance

Goal
Mobility
Level
Beginner
Equipment
Massage ball (optional)
Starting position
Seated, foot on opposite thigh
Clinical goal
Improve flexibility and reduce tension in the plantar fascia
Also known as
Sole of foot stretch, Plantar fascia stretch seated, Foot fascia massage

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.