1. Seated Calf Stretch with Towel

 

How to Perform:

• Sit on a sturdy chair with legs extended.
• Loop a towel around the ball of one foot, keeping the knee straight.
• Gently pull the towel towards you while keeping the foot flexed.
• Hold for 20–30 seconds and release.

Reps: 3–5 per foot

Positives: Increases calf flexibility, reduces Achilles tension, and decreases plantar fascia strain.

Negatives: Requires some upper body strength to pull towel effectively.

Impact on Plantar Fasciitis: Reduces strain on the plantar fascia by lengthening the calf and Achilles.

Cycle Time: 2–4 weeks before progressing to standing calf stretches.

 

2. Seated Ankle Alphabet

 

How to Perform:

• Sit comfortably with one foot slightly elevated.
• Move the foot in the air as if writing the alphabet.
• Keep movements slow and controlled.

Reps: 1 full alphabet per foot

Positives: Improves ankle mobility, reduces stiffness, and promotes circulation.

Negatives: Can be fatiguing for those with poor circulation.

Impact on Plantar Fasciitis: Strengthens small foot muscles to support the arch.

Cycle Time: 3–6 weeks before progressing to resistance band ankle exercises.

 

3. Seated Toe Towel Scrunches

 

How to Perform:

• Sit in a chair with a towel placed flat on the floor.
• Use toes to scrunch the towel towards you.
• Release and repeat.

Reps: 10–15 per foot

Positives: Strengthens foot muscles and improves arch support.

Negatives: May cause mild cramping if feet are weak.

Impact on Plantar Fasciitis: Strengthens intrinsic foot muscles to reduce strain on the plantar fascia.

Cycle Time: 3–4 weeks before adding small resistance (light weights on towel).

 

4. Seated Heel Raises

 

How to Perform:

• Sit with feet flat on the floor.
• Lift both heels as high as possible while keeping toes on the floor.
• Lower slowly.

Reps: 10–15 reps

Positives: Strengthens the calf and Achilles tendon.

Negatives: Limited effect on upper kinetic chain.

Impact on Plantar Fasciitis: Reduces stress on the plantar fascia by improving calf endurance.

Cycle Time: 2–3 weeks before progressing to standing heel raises.

 

5. Seated IT Band Stretch

 

How to Perform:

• Sit in a chair and cross one leg over the other.
• Gently twist torso towards the crossed leg and hold.
• Hold for 20–30 seconds.

Reps: 3 per side

Positives: Releases tightness in the IT band, reducing knee and foot tension.

Negatives: Limited mobility may make crossing legs difficult.

Impact on Plantar Fasciitis: Reduces pull from the IT band, which can contribute to foot strain.

Cycle Time: 4–6 weeks before progressing to standing IT band stretches.

 

6. Standing Wall Calf Stretch

 

How to Perform:

• Stand facing a wall and place hands against it.
• Step one foot back, keeping the heel on the floor and knee straight.
• Lean forward gently and hold.

Reps: 3 per side, hold for 30 seconds

Positives: Improves calf flexibility, reducing Achilles and plantar fascia tension.

Negatives: Requires some balance, which may be challenging for older individuals.

Impact on Plantar Fasciitis: Loosens the posterior chain, reducing strain on the fascia.

Cycle Time: 3–5 weeks before adding a dynamic calf stretch.

 

7. Seated Hamstring Stretch

 

How to Perform:

• Sit on the edge of a chair and extend one leg straight.
• Keep back straight and hinge forward at the hips.
• Hold for 20–30 seconds.

Reps: 3 per leg

Positives: Releases tension from hamstrings and lower back.

Negatives: May require modifications if hamstring flexibility is extremely poor.

Impact on Plantar Fasciitis: Reduces strain on the posterior chain that can contribute to foot pain.

Cycle Time: 4–6 weeks before progressing to standing hamstring stretches.

 

8. Ankle Dorsiflexion with Resistance Band

 

How to Perform:

• Sit with legs extended and loop a resistance band around the top of the foot.
• Pull toes toward you against resistance.
• Slowly return to the start.

Reps: 10–12 per foot

Positives: Strengthens tibialis anterior, helping reduce plantar fascia strain.

Negatives: Requires a resistance band.

Impact on Plantar Fasciitis: Improves arch support and foot function.

Cycle Time: 4–6 weeks before progressing to standing dorsiflexion exercises.

 

9. Seated Glute Bridge (Modified for Low Mobility)

 

How to Perform:

• Sit on a firm surface with feet flat and knees bent.
• Squeeze glutes and push hips slightly forward.
• Hold for 5 seconds and release.

Reps: 10–12 reps

Positives: Engages glutes, reducing compensatory strain on plantar fascia.

Negatives: May be challenging for individuals with weak core or glutes.

Impact on Plantar Fasciitis: Improves pelvic stability, reducing foot pressure.

Cycle Time: 4–6 weeks before progressing to full glute bridges.

 

10. Foot Massage with Frozen Water Bottle

 

How to Perform:

• Sit with a frozen water bottle under one foot.
• Roll back and forth, focusing on the arch.

Reps: 1–2 minutes per foot

Positives: Reduces inflammation and soothes fascia.

Negatives: Provides temporary relief but does not build strength.

Impact on Plantar Fasciitis: Offers pain relief and promotes blood flow.

Cycle Time: Can be done daily indefinitely as a maintenance tool.