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Stretching Exercises for Plantar Fasciitis

By , About.com Guide

Updated: January 14, 2009

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Toe Dips

Toe dips are done to stretch the back of the foot and ankle.

Photo © Jonathan Cluett, M.D.
To perform a toe dip, find a sturdy box, stair step, or curb.
  • 1. Stand on the edge of the ledge with your toes. Have something to hold on to for balance.

  • 2. Keeping your toes on the ledge, allow your heel to drop down to the ground.

  • 3. Feel the stretch in the back of the heel. Try to relax and allow the heel to continue to stretch down towards the ground.
You can do both feet at once, but you will get a better stretch if you do one foot at a time. Start with both, and when you feel comfortable, do one at a time.
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