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Stretching Exercises for Lower Body
Basic - Plantar Fasciitis - Part I

(Repeat all sequences twice)

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Right

stretches for plantar fasciitis
1. Lower Leg Stretch
Stand at arms length from a vertical surface (wall, tree, lampost). Place one foot ahead of the other; both feet facing the same direction. Stand erect, shoulders back, chest up. Moving foward, bend the front knee, keep the back leg straight at the knee, keep the foot of the back leg flat on the floor.

DO NOT bend forward at the waist, maintain an arch in the small of the back. Move the torso as far forward as you can, until you feel the pull in the back of the leg around the knee.

Relax, hold the position for 10 seconds. Repeat on opposite site.

Wrong

stretches for plantar fasciitis
Right

stretches for plantar fasciitis
2. Continuation of Lower Leg
Stand at a surface best to hold on to with your hand (e.g. lampost, door frame) and hold on. Lean back and sit on back leg with foot flat on the floor, look up to keep back straight. Do not concern yourself with position of forward leg.

Hold the position for 10 seconds. Repeat on opposite side

Wrong

stretches for plantar fasciitis
Right

stretches for plantar fasciitis
3. Upper Leg Stretch
Stand at arms' length from a vertical surface (wall, tree, lampost). Cross the leg closest to the vertical surface in front of the other leg. Allow the opposite arm to hang down and relax. Note correction to pose: Right way would be looking up as much as possible to straighten the spine.

Hold for 10 seconds. Repeat on opposite side.

Wrong

stretches for plantar fasciitis

Continue on to Part II of Basic Stretches!