Patient Exercise Library

Foot & Plantar Fasciitis Exercises

Review the movements selected during your visit.

A reminder of movements you may have been shown in the office—not an individual exercise prescription for every visitor. Your personal care instructions come first.

Exercise pictures use AI demonstration models—not Dr. Goldstein or real patients. Follow your individual care instructions.

Before You Begin · Safety & Setup

Use the setup, support and comfortable range shown during care. You do not need to perform every exercise.

Follow injury or surgical restrictions. Stop for sharp or increasing pain, new numbness, tingling, weakness or significant dizziness.

Plantar Fasciitis

Calf Stretch

Review the controlled movement selected during care.

Hold: About 30 sec each side

Start position. Temporary AI demonstration of Calf Stretch; not Dr. Goldstein or an actual patient.

Movement position. Temporary AI demonstration of Calf Stretch; not Dr. Goldstein or an actual patient.

Exercise videoComing soon

Starting Position

Face a wall with one leg behind you, back knee straight and heel down.

How to Do It

Bend the front knee and lean gently toward the wall.
Hold with the back heel down, then change sides.

What You Should Feel

Comfortable movement or muscle effort, without sharp pain.

Stop or Modify If

Stop for sharp or increasing pain, new numbness, tingling or weakness.

Plantar Fasciitis

Towel Stretch

Review the controlled movement selected during care.

Hold: 15–30 sec each side

Towel around one forefoot. Temporary AI demonstration of Towel Stretch; not Dr. Goldstein or an actual patient.

Gentle pull. Temporary AI demonstration of Towel Stretch; not Dr. Goldstein or an actual patient.

Exercise videoComing soon

Starting Position

Sit with legs extended and a towel around the ball of one foot.

How to Do It

Gently draw the towel toward you while keeping that knee straight.
Hold, release and repeat with the other foot.

What You Should Feel

Comfortable movement or muscle effort, without sharp pain.

Stop or Modify If

Stop for sharp or increasing pain, new numbness, tingling or weakness.

Plantar Fasciitis

Toe Curls

Review the controlled movement selected during care.

Complete cycles: 5 each foot

Start position. Temporary AI demonstration of Toe Curls; not Dr. Goldstein or an actual patient.

Movement position. Temporary AI demonstration of Toe Curls; not Dr. Goldstein or an actual patient.

Exercise videoComing soon

Starting Position

Sit with a small towel beneath the working foot.

How to Do It

Scrunch the towel toward you with the toes.
Then use the toes to spread the towel out again.

What You Should Feel

Comfortable movement or muscle effort, without sharp pain.

Stop or Modify If

Stop for sharp or increasing pain, new numbness, tingling or weakness.

Plantar Fasciitis

Tennis Ball Roll

Review the controlled movement selected during care.

Duration: 30 seconds each foot

Start position. Temporary AI demonstration of Tennis Ball Roll; not Dr. Goldstein or an actual patient.

Movement position. Temporary AI demonstration of Tennis Ball Roll; not Dr. Goldstein or an actual patient.

Exercise videoComing soon

Starting Position

Sit in a chair or stand with a tennis ball beneath the sole of the working foot. Wear socks or go barefoot; do not wear shoes.

How to Do It

Apply comfortable pressure onto the ball through the sole of your foot.
Roll the ball gently along the sole.
Continue for 30 seconds, then repeat with the other foot.

What You Should Feel

Comfortable movement or muscle effort, without sharp pain.

Stop or Modify If

Stop for sharp or increasing pain, new numbness, tingling or weakness.

Plantar Fasciitis

Calf Raises

Review the controlled movement selected during care.

Sets: 2–3
Reps: 10–15

Start position. Temporary AI demonstration of Calf Raises; not Dr. Goldstein or an actual patient.

Movement position. Temporary AI demonstration of Calf Raises; not Dr. Goldstein or an actual patient.

Exercise videoComing soon

Starting Position

Stand with feet hip-width apart.

How to Do It

Lift both heels as high as comfortable.
Pause briefly and lower slowly.

What You Should Feel

Comfortable movement or muscle effort, without sharp pain.

Stop or Modify If

Stop for sharp or increasing pain, new numbness, tingling or weakness.

Plantar Fasciitis

Picking Up Marbles

Review the controlled movement selected during care.

Frequency: 1–2 times daily, each foot

Grasp with toes. AI-generated illustration of a bare foot pinching a blue marble between curled toes.

Lift marble. AI-generated illustration of a bare foot pinching a blue marble between curled toes.

Exercise videoComing soon

Starting Position

Sit barefoot with marbles on the floor beside a cup.

How to Do It

Use the toes of the working foot to pick up one marble at a time and place it in the cup.
Continue until the marbles are gathered, then repeat with the other foot.

What You Should Feel

Comfortable movement or muscle effort, without sharp pain.

Stop or Modify If

Stop for sharp or increasing pain, new numbness, tingling or weakness.

Medical Information & Sources

These movement reminders do not diagnose a condition or replace an evaluation, personalized rehabilitation plan or emergency care. Dosage reflects the office’s legacy exercise materials and Dr. Goldstein’s clarifications; it is not a recommendation to complete every movement.

NHS: exercise guidance

Questions about your exercises?

Questions About an Exercise?

Ask which movements, range and repetitions are right for you. Follow the guidance provided during your care.

Contact the Office Explore Rehabilitation