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Physiotherapist Ashley Thompson
Updated 26-5-25
1Plantar Fascia Release
1 minute
  • Stand with support from wall or a stable surface.
  • Place your foot on the spiky ball and slowly roll along the bottom of the foot.
  • You can change the intensity by increasing your weight on the ball.
  • If you find a sore spot you can hold and wait on that point until the tightness subsides.
  • Complete for 5 mins on each foot.
  • This can also be completed on a roller is you don’t have a spiky ball.
Ashley Thompson Peak Physio

Can use frozen water bottle also

2Plantar Fascia Stretch
30 seconds
  • Position yourself in a lunge stance facing a wall or stable surface for support.
  • Place a rolled-up towel lengthwise under the toes of your back foot, allowing the toes to extend back and elevate.
  • Keep the heel of the back foot grounded and ensure your weight is evenly distributed.
  • Keep the back knee straight as you slowly shift your body weight forward into a lunge.
  • You should feel a stretch through the arch of the back foot and up into the calf.
  • Maintain upright posture, engage your core, and avoid arching the lower back.
  • Hold/maintain as prescribed by your physiotherapist.
3Plantar Fascia Stretch [Knee Flexion]
30 seconds
  • Position yourself in a lunge stance facing a wall or stable surface for support.
  • Place a rolled-up towel lengthwise under the toes of your back foot, allowing the toes to extend back and elevate.
  • Keep the heel of the back foot grounded and ensure your weight is evenly distributed.
  • Shift forward into the lunge, directing the bend through the ankle rather than lifting the heel.
  • You should feel the stretch move lower in the calf and maintain tension through the plantar fascia.
  • Hold/maintain as prescribed by your physiotherapist.
4Heel Raise [Metatarsal Extension]
3 sets of 8 reps
  • Extend the toes over a rolled up towel or against the wall.
  • Ensure that the ball of the big toe maintains contact with the floor.
  • Lift the heels off the ground.
  • This is to bias the plantar surface of the foot and encourage lengthening.
Ashley Thompson Peak Physio

Single Leg

5Heel Raise
3 sets of 8 reps
  • Position yourself on either a step or the ground as discussed with your Physiotherapist.
  • With straight knees, lift the heels up to an elevated position.
  • Take the unaffected foot off the step and slowly lower the heel of the standing leg back to the starting position.
  • Repeat lifting the heels always with both feet and lowering on the affected side.
6Hopping
3 sets
10 seconds
  • Standing with the feet directly under the hips, softly bend the knees.
  • Shift the weight to the forefoot and push up to come off the ground.
  • The knees will straighten when airborne.
  • With the decent, land softly onto a slightly bent knee.
  • Repeat as per Physiotherapist guidelines.