Purpose of the Stretch

As demonstrated by Momenzadeh et al. (1), the plantar fascia is most effectively lengthened by applying approximately 30 pounds of pressure to the center of the plantar fascia while stretching the toes 45°.

Why This Kit Works

The foam ball was selected because it fully compresses when approximately 30 pounds of force is applied. The elastic strap provides enough resistance to stretch the toes while minimizing irritation.

How to Perform the Stretch

1. Place the center of your arch on the foam ball, with the ball positioned on top of the elastic band (A).
2. Use your body weight to compress the ball into your arch while moving your toes up and down against the resistance of the elastic band (B).
3. If you have pain or stiffness in the great toe joint, place the band beneath the second through fourth toes instead. This variation stretches the central band of the plantar fascia without irritating the great toe joint.
4. Perform 12 repetitions, moving your toes through a full range of motion.
5. Follow with a 45-second plantar fascia stretch by bending your knee while keeping the toes fixed in an upward position (C).

Recommended Frequency

Repeat the routine 3 times per session and try to complete it twice daily. A video reviewing the stretching routine is also available on the site.

1. Momenzadeh K, Williamson PM, Williams C, Nazarian A, Miller CP. Cadaveric analysis of plantar fascia strain and the development of a plantar fascia stretching device. Journal of Biomechanics. 2026 Apr 26:113320.