11 Plantar Fasciitis Exercises for Fast Heel Pain Relief

Looking for plantar fasciitis exercises to get rid of heel pain?

Stretching exercises that target the plantar fascia and calf are critical for relieving the pain associated with plantar fasciitis. In fact, 90% of people find relief with consistent stretching.

Theses exercises such as toe curls and heel raises also help improve the stability and flexibility of your foot muscles. This reduces inflammation and pain, allowing you to live your life more comfortably.

For this reason, I'm here to show you the best plantar fasciitis exercises to target the pain and help you recover.

Table of Contents

Top 11 Exercises for Plantar Fasciitis

1. Plantar Fascia Stretch

Plantar fasciitis is the inflammation of the ligament that connects your heel bone to your toes and causes sharp, stabbing pain in the heel. Doing specific stretching exercises can get rid of this pain by relaxing the tightness and promoting healing and is key to recovery.

While seated, gently pull your toes towards your shin until you feel a stretch on the arch of your foot.

Moreover, be careful when doing this stretch to avoid any discomfort. Do this consistently and you will reduce tension, pain and recover.

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2. Calf Stretch

Calf stretches are key to getting rid of plantar fasciitis pain. Tight calf can pull the plantar fascia and worsen heel pain. Add calf stretches to your routine and you will reduce this tension and improve foot health.

Stand with one leg straight back and the other bent forward against a wall. Keep your back heel on the ground and lean into the wall until you feel a stretch in your back calf. Hold for 20-30 seconds, then switch legs.

Take Note: Do this daily and you will get rid of heel pain and calf muscle flexibility will improve and get rid of plantar fasciitis.

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3. Wall-Facing Calf Stretch

This one is my favourite. The wall-facing calf stretch targets the calf muscles and reduces tension on the plantar fascia. Reduces plantar fasciitis pain and improves walking over time.

Stand against a wall and extend one leg backward while bending the front knee.

Also, make sure your back heel is on the ground to feel a stretch in the back calf. Hold for 20 seconds and do 3 times for each leg.

4. Toe Curls with Towel

Doing toe curls with a towel will strengthen the small muscles in your foot and reduce inflammation in the plantar fascia. By strengthening these muscles you will reduce foot painand improve foot health.

Place a towel flat on the ground and put your foot on it. Then use your toes to grab and scrunch the towel, do this motion repeatedly.

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5. Heel Raises

Heel raises is an exercise to strengthen your calf muscles and improve your foot stability.

Of course, this is good for plantar fasciitis as it targets the muscles that supports your arches.

Stand at the edge of a step, place only your toes on it and let your heels hang off. Slowly raise onto your toes, pause for a second at the top then gently drop your heels down below the step. Hold onto something if you need to for stability.

6. Ankle Inversion with Resistance Band

Ankle inversion with resistance band will strengthen the muscles around the ankle and get rid of plantar fasciitis pain. This exercise targets the ankle joint and improves its range of motion and stability.

Sit on the floor with your legs straight out. Wrap a resistance band around one foot and anchor the other end to a stable object.

In this way, slowly invert your foot inward against the band's resistance and then back to the starting position. Keep your hip stable to isolate the ankle movement.

2 sets of 10 each foot will improve strength and reduce pain.

7. Rolling a Tennis Ball

Rolling a tennis ball under your foot is a simple and effective way to stretch the plantar fascia and get relief. This is a gentle massage that loosens up tightness and relaxes.

However, to get the best results place a tennis ball under your foot and roll it back and forth for 3-5 minutes, do this twice a day.

A small round object like a tennis ball is perfect for targeted relief and managing plantar fasciitis pain.

8. Night Splint Use

Night splints keep your foot in an extended position while you sleep and helps the plantar fascia ligament to recover.

Using them at night gives you sustained extension which might be more beneficial than just doing daytime stretches and exercises.

Also, studies show that night splints can improve symptoms in up to 80% of patients.

Sounds good, right?

Some people have reported reduced heel pain in the morning after using night splints regularly. But some find them uncomfortable and awkward if they tend to move around a lot while sleeping.

9. Standing Calf Stretch

Standing calf stretch will help alleviate heel pain from plantar fasciitis. This exercise will stretch the calf muscle which in turn will reduce the strain on the plantar fascia.

Stand with your hands against a wall and one foot behind the other. Make sure the back leg is straight as you bend the front leg and keep the back heel on the ground.

Hold for 45 seconds and do this several times a day.

10. Pick up marbles

Marble pickups can strengthen and stretch your feet which is good for plantar fasciitis. These activities will stabilize the foot and strengthen the muscles which in turn will reduce the discomfort.

Distribute small marbles or stones on the ground then use your toes to pick them up one by one and drop each into a container.

Moreover, do this several times a week for several minutes and it will help control the pain of plantar fasciitis.

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11. Achilles Tendon and Plantar Fascia Stretch

Stretching the Achilles tendon and plantar fascia will relieve heel pain from plantar fasciitis. Specific stretching exercises has been shown to improve comfort and mobility and often better than the usual treatment.

For maximum results, hold each stretch for 10 seconds and do this sequence 10 times, do this 3 times a day. Best time to do this stretches is in the morning or after long periods of inactivity.

Stretching both areas daily will improve overall foot health by increasing flexibility and function.

Other Treatments

Besides stretching exercises, there are other treatments that can help plantar fasciitis. Extracorporeal shockwave therapy promotes collagen production and repairs the plantar fascia.

Corticosteroid injections will target the inflammation and give pain relief in a few days. Platelet-rich plasma injections will use growth factors from your blood to stimulate healing. Acupuncturewill also give temporary relief by targeting specific points in the foot.

Ice Therapy

Ice therapy reduces inflammation and gets rid of plantar fasciitis pain by constricting blood vessels which helps to relieve stabbing pain.

Use a frozen water bottle and roll it under the arch of your injured foot for 10-20 minutes. Also, use a barrier like a towel to prevent frostbite. Do ice therapy twice a day and focus on the affected area to reduce inflammation and get relief.

Take note: Ice therapy slippers or frozen vegetables are good alternatives for plantar fasciitis pain.

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Supportive Footwear

Supportive footwear is a must for plantar fasciitis. Shoes with arch and metatarsal support will relieve pain by stabilizing the foot and reducing injury. Cushioned footbed will distribute body weight evenly and reduce impact on the plantar fascia.

Meanwhile, shoe inserts like silicon heel cups will give extra cushioning, reduce pressure on the plantar fascia and enhance comfort and support.

Combining treatments will give better management and relief of plantar fasciitis. Key treatments are:

Regular stretching and strengthening exercises to loosen the plantar fascia.
Shoe inserts and weight management to reduce stress on the plantar fascia.
Explore other support options like acupuncture and platelet-rich plasma injections.

Wrap Up

With all of this in mind, managing plantar fasciitis is a combination of targeted exercises, supportive shoes and other treatments. Thus, exercises such as the plantar fascia stretch, calf stretch and heel raises can help reduce tension and promote healing.

FAQs

Will walking help plantar fasciitis?

Yes, walking will help for a bit as it will stretch the ligament.

But the pain will get worse over the day and affect daily activities.

What's the best exercise for plantar fasciitis?

Best exercises for plantar fasciitis are rolling a tennis ball under your foot, towel stretches and calf stretches.

Always consult your doctor for personal advice.

What's the best exercise for plantar fasciitis pain?

To get relief from plantar fasciitis discomfort, do exercises like stretching the plantar fascia, calf stretches, heel raises, toe curls with a towel and rolling a tennis ball under your foot.

How many times a day should I do these exercises?

Do these exercises daily, hold each stretch for 20-45 seconds and repeat multiple times.

Can shoes really help in plantar fasciitis?

Yes, shoes can really help in plantar fasciitis by giving arch support and distributing body weight evenly which will reduce pain and strain on the plantar fascia.

Morris Tucker

For over 13 years, Morris Tucker has been a leading orthopedic pain treatment specialist. He diagnoses and treats shoulder, elbow, hip, knee, foot, and ankle pain. Dr. Tucker is a pioneer in non-surgical therapies for chronic pain such spondylosis, back pain, sciatica, arthritis, and fibromyalgia, trained under top US physicians. He has an M.D. and PhD, demonstrating his dedication to pain management research and treatment.