When the plantar fascia ligament on the bottom of your foot becomes tight, weak, or overworked it often results in the most common cause of foot and heel pain, plantar fasciitis. Use this routine daily first thing in the morning or right before you exercise to restore healthy feet.

The only thing you’ll need for this routine is something to roll your foot on. Our preferred choices include a tennis ball, lacrosse ball, foam roller, bread roller, or frozen water bottle.

Plantar Fasciitis Foot & Heel Pain Relief

Standing Pronation / Supination (pronation rolls in)
Single Leg Transverse Pronation / Supination (pronation rolls in)
Standing Dorsi Flex from Wall
Plantar Fascia Stretch (all toes + big toe)
Massage Foot Flexed and Stretched
Rollout with Roller / Frozen Water Bottle

hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is our plantar fasciitis stretching routine this routine is designed to stretch and strengthen your plantar fascia which is that long flat ligament that runs along the bottom of your foot the purpose of this routine is to help relieve pain tightness and inflammation along the bottom of your foot and/or your heel the only thing you’ll need for this routine is something to help you roll out the bottom of your foot so we recommend either tennis ball lacrosse ball foam roller even a bread dough roller will work or our personal favorite a frozen water bottle you know if you’re ready to get started let’s do this all right let’s get started with some pretty simple stretches we’re going to start with a pronation supination so feet are shoulder width apart you are going to want to have your shoes and socks off for this one and be on a nice flat surface so feet are shoulder width apart we’re going to start with a pronation which is going to be flattening out your feet so wouldn’t pretend like your feet are suction cup and you’re getting that arch to the ground and then let’s reverse it and come out on the outer edge of our feet while keeping our toes down and do a supination now you’re really emphasizing and stretching out those arches and then reverse right back in now really focusing on driving that inner edge of your foot to the ground and doing a pronation and depending on what your arch is like one of these may be really easy let’s go back out and one may be really hard okay then coming out on that knife edge of the of your feet while keeping your toes on the ground and reverse it back down now let’s flatten out those feet really driving that inner arch to the ground again we’re trying to stretch through both extremes now let’s go back out stop the nation out under that heel edge excellent and let’s go one more time through back in pronation good going a little further with every every repetition and then back out onto that knife edge and hold it hold it and excellent good go ahead and shake it out all right we’re going to perform a similar movement but this next one will allow us to take it to just that much more of an extreme it’ll get more of a stretch so we’re going to do a single leg transverse pronation supination so mouthful I know but it’s going sort with those feet shoulder-width apart we’re doing one leg at a time let’s go ahead and take one leg and we’re going to twist 90 degrees inward and while we’re doing that I want that’s that the stationary foot is doing a pronation so now that foot and that inside of that knife edge of the foot is hugging the ground like a suction cup and then let’s pivot 180 degrees back opposite and now we’re going to feel a stretch as that arch comes up and you and you get into that supination you’ll feel it a little bit you’re in your calf and and your knee on this one as well and then let’s spin back depending on where you feel tightness you might have to move your hip angle a little bit move your change your foot angle a little bit to make sure that you’re stretching the part that you need and this is all while keeping our toes on the ground correct yeah okay okay now let’s come on back now we’re going to that supination opening up that arch again now we’re on that outside edge of your foot putting it up feeling that stretch and lean back if you need to a little bit too little extra stretch and then come back around good again let in the internet knife edge of the foot flat to the ground like a suction cutting out and one last time back 180 degrees supination open it up fill that arc stretch keep them both your heel and your toes on the ground but really emphasizing getting this big of an arch as you can all right excellent I’m back to neutral position let’s do your other foot now same exact process all right 180 degrees I’m sorry 100 degrees 90 degrees whoa and feel that stretch all you like to on this side they’ll tighter on the second reason well that’s totally common that one side may be tighter than the other again we’re performing that pronation now so that inner knife edge is flat and now let’s open it up supination get that big ol stretch and arch good and again depending on your fitness level and in how tight your planet fashion may be you may be able to stretch more or less than we are really encourage you to make this routine your own again going back good these these exercises in this routine is best performed either right right right away in the morning when you wake up I’ll loosen up your feet for you started with your day or before your workout you can do it any other time but we’d say those are going to be most effective and then we can do this how often coach Kozak yeah good excellent question Claudia thanks for the set up honestly you could do these every single day we do more than once a day just cuz that we’d fear that you might be overtraining but once a day is totally healthy it’s definitely about frequency with these movements not something you can do once a week and really expect to see much results so come on back hit that play button with us again we’re just going back and forth between the two here so we showed up dundies more when i was in corporate america and was wearing high heels every day my feet could have really used yes one night on the routine one of the things Claudia suffers from is years of she we abused their feet for years so now we’re trying to catch back up all right back to neutral we can go ahead and move on to the next one next we’re going to do a standing dorsi flex you’re going to need a wall or something to prop your foot up against for this next one so once you get your heel nice and close to the wall and then prop your balls of your feet and your toes up on to the wall and then this is called a Dorsey flex now we’re going to get as much of a stretch as you can pull nose toes back and then bring your knee to the wall to really emphasize that additional stretch you may feel this one in your calves as well totally common again we got to remember that your foot tendons and ligaments and your calves are all interconnected same with your toes and if you’re like me you may not be able to get as close as Coach Kozak with your knee but do the best that you can we’re just holding this is just a static stretch hold and breathe let’s go ahead and switch sides in five four three two one zero excellent switch it up again get those balls of the feet on the wall forming a dorsiflex we’re just trying to get a maximal static stretch on the bottom of your foot good bringing that knee to the wall to really emphasize that stretch and again depending on your fitness level and the current state of your plantar fascia you might not be able to take it to this extreme you do what you can no one knows your body like you do we recommend you take this to about 85 to 90 percent of what you’re capable of take it to the point where you feel good stretch but not where you’re feeling pain let’s hold it four three two one zero all right excellent shake it loose I believe we need a chair for the next one we do we’re going to use a bench you can honestly just sit down the ground or on a chair you decide what is most convenient for you all right I don’t need those yet okay so we’re going to start with a plantar fascial stretch really again I’m going to continue to stretch a bottom of the foot go to bring one foot up we’re going to start by pulling back on all toes please excuse our dirty feet from walking around on this mat don’t judge me right pull back on all of those toes stretching opening up the bottom of your foot we’re just holding again with all toes to start going back and just hold and again frequency is going to be your best friend when it comes to these these types of movements just get it get it into a rhythm and get a system going like okay I do it every day before my workout or I do every day as soon as I wake up okay now let’s just hold back on the toe alone so pull back on just that sorry the big toe I should say your big toe I’m just going to hit slightly different sides and aspects of that plantar fascia pull back and feel that plantar fascial more in your heel might feel more on the bottom of your foot everybody’s going to be a little bit different you just hold and let’s switch sides in three two one zero all right other foot now even if you’re really only experiencing pain in one foot we’d still definitely recommend that you do both feet starting with all toes pulling back just because one side is crying out more for for help doesn’t mean that the other side doesn’t have a similar issue this is often an overlooked area of the body as well like people don’t really like I never knew until I actually tore my plantar fascia sheet or a training for a for a marathon but and let’s go in but you never know it with an issue switch to that big toe but her problem wasn’t actually the running it was years of wearing high heels and then when she started running running it really exposed the issue so yeah just definitely it’s that cumulative fatigue over the years that really take a toll on our feet so it didn’t take your feet a day to get to this point so it’s going to take more than a day to make them arrive and whole four three two and one zero excellent okay go ahead and relax let’s go back to that other foot again next we’re going to do a little foot massage but we’re going to do it from two different states so first we’re going to start by actually squeezing and scrunching those toes and flexing the bottom of your foot now what we want you to massage using both thumbs start from the inside the middle of your foot and then bring those thumbs out again keeping those toes scrunched the bottom of your foot is flexed throughout and massage that big flat ligament that runs along the bottom but all the way into your heels so the insertion point is going to be down here in the heel so a lot of times that’s where you’re going to feel pain because that’s where that ligament connects so make sure you get in there if you feel any points along the way they’re more tight than others you can give them more attention okay now let’s open that foot up stretch those toes back and do it again and repeat so again we’re just hitting this foot in two different states with the flexed and contracted state all the way up onto the ball the foot as well spreading those thumbs out and again keeping those toes back in that foot open this was my ruptured side oh you’re like a little bit more discomfort on this side alright and let’s switch it up opposite side now alright so again starting with those toast crunch what is flexed starting in the middle of the foot working those thumbs out manually massaging loosening up that fascial which is that sheep that runs along outside of the muscles outside of your ligaments maximum and you could totally common to feel a little funny little tinkled jingles and keys and a bunch of stuff is like easy you know kind of when I do well let me tell you I really feel some shingles and twinges whenever I do lots of push-ups oh that’s a nerves Elaine yeah or anything when I’m up on my toes oh and you’re just holding that normal position yeah so totally common okay now let’s open those toes up one last time I know really and just be like man yeah these black mats are not friendly for doing foot videos good thing good thing we don’t we don’t do a lot of these okay given those toes open stretch it up and down that middle of the foot and again you can get deeper and deeper as you get into it don’t feel the need to be gentle with it you can actually get in there and work it work through a little bit of that discomfort really help to loosen it up alright let’s do this one four five four three two one zero excellent all right for the last one we are going to need that tool that I mentioned in the intro to roll out your foot most popular options are either a lacrosse ball or tennis ball but it is going to use a little cross ball another option I really like is a frozen water bottle because not only do you get the aspects of the rolling but you also get the benefits of the cold water bottle for anti-inflammatory but I’m going to use a foam roller today it’s a little more gentle so those of you who may be experiencing really bad pain recommending you start with a foam roller but the process is the same no matter which tool the lacrosse ball is going to be one of the harder ones because it’s just so solid we’re going to roll out the bottom of that foot going all the way from the heel to the balls of the feet and you can work on the inner edge work on that knife edge again all the way up to the heel and you’re just applying constant pressure and if this isn’t enough for you and you know you need more you can stand up and what that’s going to do is put even more pressure on even more of your body weight into it so again we really recommend you make this your own no two feet are the same right so just really recommend you customize this to your needs you can tell Claudia is liking this one and if you find a particular spot where there’s going to feel like there’s a knot or probably I like the trouble area feel free to dig in a little bit deeper and work out that trouble area there’s two different ways we can go about this as well you can also have your toes the two different angles with your toes up or again with your toes scrunch and foot flexed alright let’s go to the other side now and so when you’re doing these types of moves it’s really about finding what it is that you need working through it and and how do you find what you need well honestly when you find the spot that hurts that means that’s probably a spot that needs to be worked out so that’s not a spot to avoid like ooh I don’t want to hit don’t want to do that spot because that’s not hurt no unfortunately that means that’s the spot that needs to be loosened up again applying constant pressure throughout on both that inner knife edge middle of the foot outside of the foot all the way to the heel nice and controlled not about speed on this one again you can scrunch those toes and hit them from a Flex position and from a stretch position all right let’s do this one for just five four three two one zero Ashlin thank you so much for joining us through this foot stretching routine today we hope it made a difference for you and if it did you liked it make sure to repeat this routine five to seven times per week it’s all about that frequency and keeping up with it and you’ll really start to see some results if you did like this routine we recommend you check out our patreon page where you can find out more about how you can support our mission of keeping these great workouts free and if you enjoyed this routine with us today we ask that you give this video a big thumbs up and hit that red subscribe button so that you never miss another routine from husband make sure to check out has viscom where we have hundreds of free workouts free meal plans and our free complete fitness programs and if you are on Facebook Twitter Instagram or snapchat be sure to find Hospit and connect with us because we want to connect with you again thank you so much for joining us today it’s been our privilege I’m coach Kozak and I’m Claudia and we will see you at your next workout