The Best Stretch to Treat Plantar Fasciitis!

Q: What type of pain is normal during the stretch, and when should I stop?

You should feel a dull, 'achy' pain. If the pain becomes sharp or is more than a light ache, you should stop immediately. Then, try using a different ball, applying less pressure, or adjusting your foot's position.

The bottom of your foot has several muscles connecting your toes to your ankle bones. These muscles are held in place by tissues called fascia. Pain caused by plantar fasciitis, inflammation of these tissues, can be treated by stretching out these fasciae under the foot.

First, you’ll want to get a couple of different balls. Golf balls and baseballs are a good place to start.
Sit up straight in a chair.
Place the ball on the ground, and then your foot’s sole on the ball.
Roll the ball back and forth under the sole of your foot.
Do this while wearing a sock. Do not do this barefoot, and do not do this while wearing shoes.
The pain from this stretch should be a dull, consistent, “achy” pain.
If your pain is sharp, or more than a light ache, stop. Try a different ball, less pressure, or a different position.
Repeat on the other side.
Do this two or three times a day to get the best relief.

I would encourage you to experiment with different-sized balls, as well as with frozen balls. The cold can add an anti-inflammatory aspect to the therapy and help relieve some of the pain.

Frequently Asked Questions (FAQ)

What is the best way to perform the plantar fasciitis ball stretch?

Sit straight in a chair, place the sole of your foot (while wearing a sock) on a ball like a golf ball or baseball. Roll the ball back and forth under your foot. The pain should be a dull, consistent ache. Do not perform this stretch barefoot or while wearing shoes.

What type of pain is normal during the stretch, and when should I stop?

You should feel a dull, "achy" pain. If the pain becomes sharp or is more than a light ache, you should stop immediately. Then, try using a different ball, applying less pressure, or adjusting your foot's position.

How can I enhance the effectiveness of the stretch?

For the best results, perform the stretch 2-3 times daily. Experiment with different-sized balls. A highly recommended tip is to use a frozen ball, as the cold adds an anti-inflammatory effect that can help relieve pain more effectively.