Seated Towel Calf Stretch
The seated towel calf stretch is the most evidence-supported pre-first-step manoeuvre. Because plantar fasciitis pain peaks during the first morning steps, doing a seated stretch BEFORE bearing weight reduces that initial spike substantially in clinical practice. McPoil and colleagues included it in the 2008 APTA clinical guidelines for heel pain.
How to do it
- 1
Sit on the floor or in bed with your legs straight out in front of you
Long-sit
- 2
Loop a towel around the ball of your right foot (not the toes, not the arch)
Towel under ball
- 3
Hold one end of the towel in each hand, keep your back tall
Sit tall
- 4
Gently pull the towel toward you, drawing the foot into dorsiflexion
Foot to shin
- 5
Hold 45 seconds. The pull is gentle and steady, not forceful. Switch sides
Switch sides
The evidence
The seated towel calf stretch is the most evidence-supported pre-first-step manoeuvre. Because plantar fasciitis pain peaks during the first morning steps, doing a seated stretch BEFORE bearing weight reduces that initial spike substantially in clinical practice. McPoil and colleagues included it in the 2008 APTA clinical guidelines for heel pain.
Citation: McPoil TG, Martin RL, et al. (2008). Heel pain, plantar fasciitis: clinical practice guidelines. Journal of Orthopaedic & Sports Physical Therapy (APTA)