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Plantar Fascia Toe Extension Stretch
Gently pull toes back to stretch the plantar fascia on bottom of foot. Helpful for plantar fasciitis and foot stiffness.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
resistance_bands
Home Options
- resistance band
Dosage
3
Sets
20 sec
Reps / Time
15 sec
Rest
20-30 sec hold
Tempo
Step-by-Step Guide
Set up
- Sit comfortably
- Cross affected ankle over opposite knee
- Grasp toes with same-side hand
Step 1 of 4
Gently pull toes back toward your shin
Step 2 of 4
Feel stretch along arch of foot
Step 3 of 4
Use other hand to feel tight band on sole
Step 4 of 4
Hold at comfortable stretch
Breathing
- Breathe deeply during hold
- Exhale to relax into stretch
Form Cues
- Pull gently - do not force
- You should feel the tight band on bottom of foot
- Hold steady - no bouncing
- Breathe and relax
Common Mistakes to Avoid
- Pulling too aggressively
- Only stretching big toe
- Not holding long enough
- Forgetting to breathe
Safety Information
May be slightly uncomfortable with plantar fasciitis. Stop if sharp/shooting pain.
Progressions
Combine with calf stretch, massage fascia before stretching
Regressions
Less toe extension if painful
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.