How To Prevent Plantar Fasciitis (Part 2: Foot/Toe Mobility, Stability, Tissue Quality)

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Read Time: ~4 minutes
Time to perform exercises: ~9 minutes

Hey there!

Last week, we focused on how your ankles can cause or contribute to plantar fasciitis (You can see that here).

This week, we’re shifting focus to something that might matter even more when it comes to plantar fasciitis: 👉 Foot and toe function.

Most people skip over it, but your toes and feet are the real foundation for healthy movement.

If you’ve ever dealt with plantar fasciitis (or even just the early signs of it) you know how frustrating it can be:

• That sharp, pinching pain when you first step out of bed

• A dull ache that hangs around after walking or standing too long

• That tight, stubborn feeling through your arch that never quite goes away

It’s the kind of thing that can start small but slowly chip away at your ability to move, exercise, and enjoy being active.

The good news?
Targeting your foot and toe function early can not only help ease mild to moderate plantar fasciitis symptoms, it can also help prevent bigger problems down the road.

Why This Matters

Your foot is meant to move. A lot.

• The toes should bend, extend, and spread during walking.

• The arch should flatten and recoil with every step.

But…

If your feet are stiff and weak, your plantar fascia takes the hit.
And that’s how pain starts.

🚫 Common Causes of Poor Foot Function

• Wearing shoes that squish your toes

• Sitting more than standing or walking

• Using orthotics for too long without training your feet

• Never doing barefoot movement or toe exercises

Self-Assessment:

Your toes needs a certain amount of flexibility to walk, run, and absorb shock properly. Here’s a quick way to check them:

Toe Extension Range of Motion

1. Stand barefoot facing a wall.

2. Place your toes against the wall.

3. Keep your heel and the ball of your foot firmly on the ground.

What you're looking for:

• Your toes should bend backward about 60–70 degrees (think halfway between 45 and 90 degrees) without pain or major stiffness.

If they’re limited: Your toes are likely putting extra strain on the plantar fascia.

Bonus Test: Active Toe Control (Extension + Flexion)

Here’s a more advanced test to check how well you can control your toes.

First, test extension:

• Stand barefoot.

• Try to lift only your big toe off the ground while keeping the others down.

• Then try the opposite: lift your four small toes while keeping the big toe pressed down.

  

Then, test flexion:

• With your foot off the ground, flex just your big toe while keeping your little toes up.

• Now flex your little toes down while keeping your big toe up.

Why it matters:
Good toe control (both lifting and pressing) = stronger foot muscles = less strain on the plantar fascia.

Daily At-Home Exercises:

Here are 3 exercises that I have successfully used to improve foot and toe function in my patients as well as improve mild to moderate plantar fasciitis pain.

Click the name of the exercise to see videos of me performing them.

Mobility: 🎥 Toe Extension Stretch (4 sets of 30 seconds/side)

• Stand facing a wall barefoot.

• Place your toes against the wall with your heel flat on the ground

  • You may need to turn at an angle to get all your toes on the wall.

• Gently lean your knee toward the wall without letting your heel lift.

• You should feel a strong stretch across the bottom of your toes and the arch of your foot.

  • You can also do your big toe by itself and your smaller toes by themselves to isolate your stretches (as shown above)

What this does: Restores toe flexibility so you can walk, push off, and absorb shock without overstressing the plantar fascia.

Stability: 🎥 Towel Toe Scrunches (4 sets of 30 seconds/side)

• Sit in a chair barefoot with a small towel spread out under your foot.

• Keep your heel planted firmly on the ground.

• Using just your toes, scrunch the towel toward you, one small pull at a time.

• Focus on curling your toes slow and controlled — avoid using momentum.

  • You may need to reset the towel depending on how long it takes you to move it.

What this does: Strengthens the small muscles in your feet that maintain your arch and unload pressure from the plantar fascia.

Tissue Quality: 🎥 Lacrosse Ball Plantar Fascia (4 spots per side, 30 seconds per spot)

• Sit or stand with a lacrosse ball (or massage ball) under your bare foot.

• Slowly roll the ball from your heel up toward your toes, applying moderate pressure.

  • Important: Avoid the last inch of the plantar fascia right near the heel — that area is where the fascia inserts and can become inflamed with aggressive soft tissue work.

• Pause and hold over any tender or tight spots for 30 seconds (or until pain decreases).

What this does: Loosens tight tissue through the middle of the plantar fascia, boosts blood flow, and promotes healing without irritating the painful spot near the heel.

Do you need a lacrosse ball? Check out my recommended products page here.

Need a Modified Version?

If any of these exercises don’t work for you—just reply to this email with “Foot Exercises”, and I’ll send you a custom set that fits your needs better.

I hope this mini-series was helpful for you! If you liked this format, click a topic in the poll below to vote on what I should cover next. Want me to cover something not in the poll? Reply to this email and let me know!

See you next week,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.