Big Toe Extension Stretch
DiGiovanni and colleagues (2003) found in a randomised trial that plantar-fascia-specific stretching (using big toe extension as the lever) produced significantly better pain reduction at 8 weeks than calf-stretching alone in chronic plantar fasciitis. The windlass mechanism, toe extension wraps the fascia under the metatarsal heads, is the active principle.
How to do it
- 1
Sit comfortably and cross your right ankle over your left knee
Ankle over knee
- 2
Use your right hand to support the foot, your left hand to take hold of your big toe
Hold the big toe
- 3
Gently pull the big toe back toward your shin (extension)
Toe toward shin
- 4
Use your other hand to press lightly on the arch to feel the fascia engaging
Feel the fascia tighten
- 5
Hold 30 seconds. Then switch feet
Switch sides
The evidence
DiGiovanni and colleagues (2003) found in a randomised trial that plantar-fascia-specific stretching (using big toe extension as the lever) produced significantly better pain reduction at 8 weeks than calf-stretching alone in chronic plantar fasciitis. The windlass mechanism, toe extension wraps the fascia under the metatarsal heads, is the active principle.
Citation: DiGiovanni BF, Nawoczenski DA, et al. (2003). Tissue-specific plantar fascia-stretching exercise enhances outcomes in patients with chronic heel pain. Journal of Bone and Joint Surgery (American)