Plantar Fasciitis: Stretches You Should Do Before Getting Out of Bed

Physical Therapist Assistant, Karen Miller shows us the best stretches & exercises for plantar fasciitis that you should perform before getting out of bed in the morning. While you sleep, the tissues that connect to your heel bone can tighten. That's why performing stretches before taking your first steps can help make your tissues more flexible. Watch our video to learn how to properly perform these stretches to relieve & prevent your plantar fasciitis pain.

Stretch #1 - Foot Extensions

Flex & point your feet back and forth to extend your fascia. Perform this exercise 30 times while lying in bed.

Stretch #2 - Toe Curls

Bend your toes back and forth to warm up the fascia before putting weight on your feet. Perform this exercise 30 times while lying in bed.

Stretch #3 - Seated Heel Raises

Rock your feet back and forth to get a good stretch extending from your heel to the top of your foot. Perform this exercise 30 times before getting out of bed.

Stretch #4 - Use a Stretch Strap or Towel

Loop a stretch strap or towel over the ball of your foot and pull forward. For a deeper stretch, place the stretch strap or towel around your big toe and pull forward. This will give you a good plantar fasciitis stretch within minutes.

Other Helpful Videos:
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Calf Stretching:
Relieving Plantar Fasciitis Pain At Night:

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Medical Disclaimer:
All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If your pain persists or you have difficulty performing these exercises, stop immediately and see your healthcare provider.

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