Skip to content
Physiotherapist Scarlet Xavier
Updated 2-7-25
Additional Notes
Feel free to only do the plantar fascia stretch and heel raise exercise while we get your heel pain under control, as it will pair well with your strength and balance classes
1Tandem 3
4 reps
30 seconds
Three times / day
  • Position yourself next to a bench, chair or wall for balance support as needed.
  • Take one foot next in front of the big toe of the standing leg so the heel is contact.
  • Attempt to hold balance here for a designated time frame and steady with support if needed.

Scarlet Xavier Physiotherapist at Peak Physio Rutherford and Newcastle NSW

Aim to get to 30 seconds, 4 times on each leg. Make sure you’re at a stable surface

2Heel-Toe Walking
2 minutes
Three times / day
  • Position one foot on the line.
  • Slowly place the other foot directly in front of the toes of the starting foot.
  • The heel of the leading foot should be as close as able to the toes of the standing foot.
  • Continue along the line moving slowly.
Scarlet Xavier Physiotherapist at Peak Physio Rutherford and Newcastle NSW

Remember to do at a stable surface e.g around island bench. To make it easier, walk with your feet further apart.

3Sit to Stand
3 sets of 10 reps
Once / day
  • Sitting, shuffle your bottom forward towards the front of the chair.
  • Please use your hands on the chair if needed – or attempt with no hands if able.
  • Lean your trunk forward and place your weight firmly on the floor.
  • Press through your feet and press the knees gently wide.
  • Press through your feet (and hands if needed) and stand up.
  • To reverse the process, ensure you can feel the chair at the back of your knees.
  • Place your hands back to feel for the chair.
  • Let your sit bones swing back bending your knees and leaning your trunk forward.
  • Lower yourself slowly and safely to the chair.
  • Repeat as prescribed.
4Heel Raise [Metatarsal Extension]
3 sets of 20 reps
Three times / week
  • 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.
5Plantar Fascia Stretch
2 reps
30 seconds
Once / day
  • Stand facing the wall.
  • Place the balls of your right foot up onto the wall with your heel resting on the floor.
  • Gently press your body forward towards the wall.
  • You should feel a strong stretch into both calf and the arch of the foot.
  • Sustain as per Physiotherapist guidelines.