Foot and Toe Extension

Continues the Heel Pain and Plantar Fasciitis Series.

For most of the day, our feet are bound within stiff shoes and many of the soft tissues within the feet are infrequently used. This is a simple yet very effective exercise to stretch the heel and underlying plantar fascia … and bring life to those toes!

If you have heel pain, perform this stretch as you wake up and place your feet on the floor. This can also be performed while sitting in the office chair or on the couch.

  • Sit on a chair and place your ankle over the opposite knee.
  • Grip toes and gently pull them back towards the knee, while holding the ankle to prevent it from moving.
  • Feel the stretch in the sole of the foot all the way to the heel.
  • Hold the stretch for 30 seconds.
  • Repeat three times for each foot.

See related articles:
Treating Heel Pain or Plantar Fasciitis
Heel and Achilles Tendon Stretch
This article and archives are available at

28 thoughts on “Foot and Toe Extension

Add yours

  1. Hello Arun,
    I am having too much pain in the centre part of the foot between heel and finger area in the left leg. I am doing stretch exercise. Could you please me

    1. Vivek,
      You may have something else going on, please see a trained foot doctor.
      In the meantime, use some padding for that area; even a small piece of satin or felt below that are will help.


  2. Hi Arun
    Thank you very much for this exersice I am having tremendous heel pain, hope all these help me

  3. Hi Arun,
    Read this article, its very nicely written and very information. Plantar Fasciitis is the problem that my fathers facing and i want to buy him Termoskin Plantar and Coldone Cold Therapy Planter. I was wondering if you have any idea where in India i could get this.
    Kindly advice. Thanks in advance.
    Lalita Baliga

    1. Hi Lalita:
      Thank you for your kind words.
      Yes, it is surprising how many are afflicted by plantar fasciitis.

      Rather than any cream, or whatever, I would recommend that your father religiously do the exercises and stretches that are recommended at the end of this main article on Plantar fasciitis.

      Very soon, I’m going to put together a compendium for stretches for treating Plantar Fasciitis.

      BTW, I too have plantar fasciitis and do my exercises daily.
      More later.
      (you may want to subscribe for email notification of my articles – see top right)

      Best Wishes for the New Year!

  4. Dear Arun,

    I am having pain in both heels but in left it is more, when i am sitting i feel as if ants are moving in that area

    1. Hi Vivek:
      Please see the link in the article above on “Treating Plantar fasciitis.” SOme of the exercises above, as well as massaging the heel may help. Give it a shot.

      Best Wishes

      1. Dear Arun,

        Yes it really works, whenever i feel pain i do this exercise and got relief. Even i ams haring this exercise with my colleagues and friends they are also getting relief.

        Thanks arun


  5. thanks for this simple exercise arun. i have got very small feet compared to my height and i usually get feet pain when i have stand for a long time… i will follow ur instructions and see if it helps me 🙂

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