Recommended Exercises to Treat Plantar Fasciitis

If you’re dealing with heel pain that’s worst in the morning or after long periods of rest, you might be experiencing plantar fasciitis. This condition involves inflammation of the plantar fascia—the tough tissue connecting your heel to your toes. The good news? Simple daily exercises can reduce pain, support healing, and help keep you on your feet.

Towel Stretch for Flexibility

This stretch targets the bottom of your foot and calf to ease tension.

• Sit on the floor with your legs stretched in front of you.

• Take a towel (about 36 inches, 90 cm) or a belt and loop it around the ball of your affected foot.

• Gently pull the towel toward you until you feel a stretch.

• Hold for 15–30 seconds and repeat 2–3 times.

Calf Stretch to Reduce Pressure

Tight calves can worsen plantar fasciitis, so regular calf stretching is essential.

• Stand facing a wall, hands pressed against it.

• Step one foot forward and the other back, keeping both heels flat.

• Bend your front knee and push your back heel down.

• Hold for 15–30 seconds, switch sides, and repeat 2–3 times per leg.

Plantar Fascia Stretch for Direct Relief

• Sit in a chair and cross your affected foot over your other knee.

• Grab your toes and gently pull them toward your shin.

• Hold the stretch for 15–30 seconds.

• Repeat 2–3 times for each foot.

Rolling a Ball Under Your Foot

A simple tennis ball (about 2.5 inches, 6 cm in diameter) or a frozen water bottle is all you need.

• Sit down and place the ball or bottle under your arch.

• Roll it back and forth for 1–2 minutes, focusing on sore spots.

• Do this several times a day for gentle pain relief.

Toe Taps for Foot Strength

Stronger foot muscles offer better support to your arch.

• Sit with feet flat on the ground.

• Lift your toes toward your shin, keeping your heel down.

• Hold for a few seconds, then relax.

• Aim for 10–15 repetitions, 2–3 sets.

Foot Flex and Point for Mobility

• Sit with legs outstretched.

• Flex your foot (toes toward your shin) for 5 seconds.

• Point your toes downward for 5 seconds.

• Repeat 10–15 times.

Ankle Circles for Improved Range

• Sit or lie down with your leg extended.

• Rotate your ankle in big circles—10 times clockwise, then 10 times counterclockwise.

• Switch feet and repeat.

When to Get Professional Help

If pain continues for more than a few weeks, gets worse, or affects your daily life, reach out to a healthcare provider or physical therapist. They might suggest custom orthotics, night splints, or further treatment options.

Tips to Prevent Plantar Fasciitis from Coming Back

• Wear supportive shoes with solid arch support and cushioning.

• Don’t walk barefoot on hard surfaces.

• Stretch your calves and feet before and after activity.

• Maintain a healthy weight to reduce strain on your feet.

Adding these stretches and exercises to your routine can bring quick relief and keep you moving comfortably. Remember, consistency is key for the best results—and if in doubt, don’t hesitate to get professional advice. As you were.