Effective Plantar Fasciitis Exercises: 12 Ways to Relieve Pain and Heal

Ever experience a tightness or discomfort in the arch of your foot, especially in the mornings or after standing for a while? This could be plantar fasciitis, a common condition affecting the tissue that supports your arch, called plantar fascia. 

Plantar fasciitis is the inflammation of the plantar fascia, which typically stems from overuse, strain, or injury. It manifests as a deep, stabbing foot and heel pain, particularly pronounced in the mornings or after prolonged standing [1].

While anyone can develop plantar fasciitis, it's more common in people who:

• Carry extra weight.
• Participate in activities like running or dancing.
• Prolonged standing on hard surfaces.

 Age can also be a factor, with a slightly higher prevalence observed among individuals aged 40 to 60 [2].

The power of plantar fasciitis stretches and exercises

The good news is, that plantar fasciitis can be effectively managed through targeted plantar fasciitis exercises designed to provide pain relief, enhance flexibility, and facilitate healing. Simple plantar fasciitis stretches that focus on the foot and calf muscles can significantly reduce tension, offering pain relief and steady symptom improvement over time [1]. Regularly incorporating these plantar fasciitis exercises into your routine can be a powerful tool for managing  preventing plantar fasciitis from recurring.

Exercise plays a pivotal role in addressing the underlying causes of plantar fasciitis. Stretching and strengthening plantar fasciitis exercises mitigate pain, boost flexibility, and foster healing by alleviating strain on the plantar fascia, leading to substantial improvements in pain management and  function in the affected foot.

To help you get started, here are some of the best exercises for plantar fasciitis treatment you can try to help manage your plantar fasciitis symptoms effectively.

12 Plantar Fasciitis Treatment Exercises

4 Stretching Exercises for Plantar Fasciitis

     1. Calf Stretch

Steps to follow

• Stand facing a wall and put your hands against it, at shoulder height.
• Step back with the leg that has the issue, but keep it straight.
• While keeping both heels on the ground, bend the front knee and push your hips forward.
• Maintain this position for 15-30 seconds.
• Do this 2-3 times.

How it helps

• Stretches the calf muscles, reducing tension on the plantar fascia.
• Enhances Achilles tendon flexibility.

     2. Heel Raise

Steps to follow

• Using a wall or sturdy surface for support, stand with your feet shoulder-width apart.
• Lift your heels slowly until you stand on the balls of your feet.
• Hold this position for 5-10 seconds
• Slowly lower your heels back down.
• Do this 10-15 times.

How it helps

• Reduces pressure on the plantar fascia.
• Strengthens calf muscles and the Achilles tendon.
• Improves both balance and stability.

      3. Towel Stretch

Steps to follow

• Sit on the floor with your legs extended.
• Wrap a towel around the ball of the foot with plantar fasciitis.
• Grab the ends of the towel with both hands and, keeping your knee straight, gently pull your foot towards you.
• Maintain the towel stretch position for 15-30 seconds.
• Do this 2-3 times.

How it helps

• Very helpful in reducing morning pain and stiffness.
• Gives the plantar fascia and Achilles tendon a good stretch.
• Enhances flexibility in the foot and calf muscles.

     4. Plantar Fascia Stretch

Steps to follow

• Sitting down, cross the foot with plantar fasciitis over the opposite knee.
• Grab hold of the base of your toes and pull them back towards your shin.
• Hold this position for 15-30 seconds.
• Do this 2-3 times.

How it helps

• Relieves pain and tightness in the arch.
• Targets and lengthens the plantar fascia.
• Improves the plantar fascia’s flexibility.

4 Strengthening Exercises for Plantar Fasciitis

     1. Toe Curls

Steps to follow

• Sit with feet flat on the floor.
• Position a small towel on the floor in front of your feet.
• Grab the towel with your toes and pull it towards you.
• Do this 10-15 times.

How it helps

• Strengthens the small muscles in the foot.
• Gives you an arch support boost.
• Minimizes plantar fascia strain.

     2. Marble Pickup

Steps to follow

• Sit with feet flat on the ground.
• Put 10-15 marbles and a container on the floor.
• Pick up each marble with your toes and place it in the container.
• If you don’t have that many marbles, use one marble and repeat the process 10-15 times.

How it helps

• Enhances flexibility and coordination of the toes.
• Increases strength in the foot muscles.
• Provides additional support to the arch.

     3. Towel Scrunches

Steps to follow

• Sit comfortably with your feet flat on the floor.
• Lay a small towel flat on the ground beneath your feet.
• Use your toes to gather and draw the towel towards you
• Do this 10-15 times.

How it helps

• Relieves tension in the plantar fascia.
• Strengthens the foot muscles supporting the arch.
• Enhances stability of the feet.

    4. Calf Rises

Steps to follow

• Stand with your feet positioned shoulder-width apart, using a nearby wall or sturdy surface for balance if needed.
• Rise onto the balls of your feet by lifting your heels slowly.
• Hold this position for 5-10 seconds before gently lowering your heels back down.
• Repeat this movement 10-15 times.

How it helps

• Improves strength in the calf muscles and Achilles tendon.
• Helps alleviate strain on the plantar fascia.
• Enhances overall balance and stability.

4 Balance and Stability Exercises for Plantar Fasciitis

     1. Single-Leg Stand

Steps to follow

• Stand close to a wall or stable surface for support.
• Stand on one foot while stabilizing yourself with the opposite foot.
• Stay in this position for 20-30 seconds and then switch to the other foot.
• Do this sequence 2-3 times for each foot.

How it helps

• Enhances overall balance and stability.
• Strengthens the muscles in the feet and ankles.
• Improves body awareness and coordination.

     2. Balance Board Exercises

Steps to follow

• Position yourself on a balance board with your feet apart at shoulder width.
• Shift your weight in various directions - side to side and front to back - to stabilize yourself.
• Do this exercise for 1-2 minutes, gradually extending the duration as your proficiency improves.

How it helps

• Improves overall balance and coordination.
• Strengthens the muscles in your feet and ankles.
• Enhances your sense of body awareness (proprioception).

      3. Heel-to-Toe Walk

Steps to follow

• Stand with your toes pointing forward, heels almost touching.
• Step forward, placing your heel directly in front of the toes of your other foot.
• Walk this way in a straight line, ensuring your heel touches the ground before your toes with each step.
• Do this for 1-2 minutes.

How it helps

• Enhances balance and stability.
• Strengthens muscles in the feet and lower legs.
• Improves coordination.

      4. Lunges

Steps to follow

• Start by standing with your feet about hip-width apart.
• Step one leg forward, bending both knees until they form about a 90-degree angle.
• Your front knee must be directly above your ankle.
• Return to the starting position by pushing back up.
• Do this 10-15 times on each leg.

How it helps

• Improves overall balance and coordination.
• Increases strength in the muscles of the legs and feet.
• Promotes better flexibility in the hips and ankles.

 Tips for Effective Exercise

The main goal of these exercises is to relieve plantar fasciitis pain. They should not cause discomfort or pain. If you experience any discomfort or pain while doing these exercises, it's best to stop and consult with your healthcare provider. Be sure to also understand the signs plantar fasciitis is healing, as well as plantar fasciitis vs heel spurs to make sure these exercises are, in fact, helping your specific injury.

If possible, aim to do the stretching exercises up to three times a day: in the morning, at noon, and in the evening.

Finally, while the objective is to stretch, strengthen, and improve stability in your affected foot, it’s best to work on both sides for better balance.

Enhance Your Recovery with Orthofeet's Specialized Footwear

To complement the exercises covered, incorporating the right footwear is crucial for effective recovery and long-term foot health. Orthofeet offers a specialized selection of orthopedic footwear designed to support those dealing with plantar fasciitis. Check out our plantar fasciitis shoes for women, plantar fasciitis shoes for men, or even our plantar fasciitis sandals to discover footwear that combines style, comfort, and therapeutic benefits, helping you maintain an active lifestyle without pain.

References

1. Medical News Today. Plantar fasciitis: Causes, symptoms, and treatments. Medical News Today website. Updated on October 24, 2023. Accessed June 16, 2024. https://www.medicalnewstoday.com/articles/324353
2. American Academy of Orthopaedic Surgeons. Plantar Fasciitis and Bone Spurs. OrthoInfo website. Last reviewed in August 2022. Accessed June 16, 2024. https://orthoinfo.aaos.org/en/diseases--conditions/plantar-fasciitis-and-bone-spurs/