STEP 1: How to Locate the Quadratus Plantae Trigger Point #One
The Quadratus Plantae is a muscle on your foot. It is a very small muscle and is easy to locate. Place your hand on your heel and locate the bone. The muscle arises here, and runs towards the direction of the toes. Flex your foot up and down and you should be able to feel the muscle move beneath your hand.
STEP 2: How to Self-Release the Quadratus Plantae Trigger Point # One
Massaging the Quadratus Plantae muscle requires a ball. Since this muscle’s trigger point is just below the heel, place the ball there and stand on it. You may either increase or decrease the pressure by lifting your toes up or placing them on the floor, respectively. Hold for about 15 to 30 seconds and release.
STEP 3: How to Stretch the Quadratus PlantaeTrigger Point # One
To stretch the Quadratus Plantae, kneel with your toes bending upward. Lower your buttocks towards your heels, applying pressure until a stretch is felt in the arch of your foot and Achilles tendon region. Hold for 30 seconds and release.