Plantar Fasciitis Exercises - A Comprehensive Guide to Relief and Recovery
- My Family Podiatry
- Jun 23
- 5 min read
Updated: Jul 3
If your first steps in the morning feel like you’re walking on a nail under your heel, you might be dealing with plantar fasciitis. It’s one of the most common causes of heel pain, and it’s something we see at My Family Podiatry every day.
Plantar fasciitis occurs when the thick band of tissue running along the bottom of your foot, the plantar fascia, becomes irritated or inflamed. It’s a frustrating condition, but with the right combination of treatment and consistency, you can reduce your pain and get back on your feet comfortably.
This guide focuses on the exercises we regularly recommend in-clinic. Whether you’re at the beginning of your recovery or looking to prevent flare-ups, these simple stretches and strength routines can make a world of difference.
Understanding Plantar Fasciitis
Plantar fasciitis can strike anyone, but it’s especially common in runners, tradespeople, retail workers, and anyone who spends long hours standing.
What Causes It?
Overuse: Long periods on your feet, particularly on hard surfaces.
Foot Structure: Flat feet or high arches can alter how your fascia absorbs impact.
Poor Footwear: Shoes with little support can allow the fascia to overstretch.
Tight Calf Muscles: Reduced ankle flexibility places excess strain on the plantar fascia.
Symptoms
Sharp heel pain, often most noticeable during the first few steps after sleep or rest.
Pain that lessens with movement, then returns after long periods of sitting or standing.
Tenderness in the heel or arch.
Why Exercises Matter
While rest has its place, one of the most effective tools in treating plantar fasciitis is exercise. Specifically:
Stretching and massage to release tension in the fascia and surrounding muscles and help with symptoms.
Strengthening to build up the small muscles of the foot, improve the foot’s capacity to tolerate load and improve foot biomechanics.
Done consistently, these exercises help reduce pain, speed up recovery, and prevent recurrence.
Essential Stretching Exercises
Let’s start by improving mobility and easing tension through stretching.
1. Plantar Fascia Stretch
Sit in a chair and cross your affected foot over the opposite knee.
Use your hand to pull your toes back towards your shin.
You should feel a stretch in the arch.
Hold for 10 seconds, repeat 10 times, 3 times a day.
2. Calf Stretch
Face a wall and place your hands against it.
Step one foot back, keeping that leg straight and heel on the ground.
Bend your front knee and lean forward until you feel a stretch in the back leg’s calf.
Hold for 30 - 45 seconds, repeat 3 times per leg.
3. Towel Stretch
Sit with both legs extended straight.
Loop a towel around the ball of the affected foot.
Gently pull the towel towards you, keeping the knee straight.
Hold for 30 seconds, repeat 3 times per leg.
4. Trigger Ball or Frozen Bottle Roll
Place a trigger ball, massage ball, or frozen water bottle under the arch of your foot.
Gently roll from the heel to the ball of your foot for 1–2 minutes.
Great for relieving tightness in the fascia—especially first thing in the morning or after long periods on your feet.
These stretches are simple and can be done at home or even at your desk. Aim to do them morning and night, especially before getting out of bed or after long periods of sitting.
Strengthening Exercises
Strengthening the muscles around the arch and ankle can take pressure off the plantar fascia and prevent re-injury.
1. Towel Curls
Place a towel flat on the floor.
Use your toes to scrunch the towel toward you.
Repeat 10 times, perform 3 sets daily.
2. Marble Pickups
Place a few marbles or small pebbles on the floor.
Use your toes to pick them up one by one and place them in a cup.
Great for improving foot dexterity and arch strength.
3. Calf Raises
Stand on the edge of a step or stair.
Raise your heels slowly, then lower them below step level.
Perform 3 sets of 15 reps daily.
4. Toe-Flexed Calf Raises (with Fasciitis Fighter or Rolled Towel)
Place the ball of your foot on a Fasciitis Fighter device or a tightly rolled towel.
Keep the toes dorsiflexed (lifted toward you) throughout the movement.
Slowly raise your heels, then lower back down below the towel height.
This variation targets the plantar fascia more directly and adds load in a lengthened position.
3 sets of 10–15 reps, progressing as tolerated.
These exercises support the foot’s structure and can improve shock absorption during walking and running.
Advanced Rehabilitation Techniques
As symptoms improve, more advanced techniques can help rebuild endurance and stability.
1. Eccentric Heel Drops
Stand on a step with your heels hanging off the edge.
Raise up on both feet, then slowly lower yourself down using only the affected leg.
This helps strengthen the Achilles and fascia while improving load tolerance.
3 sets of 15 reps daily.
2. Balance Training
Start by standing on one leg for 30 seconds.
Progress to doing this with eyes closed or on an unstable surface like a cushion or wobble board.
Helps improve ankle and foot stability.
Healing Stages of Plantar Fasciitis (with Exercise)
Plantar fasciitis recovery can feel frustratingly slow. Here’s what to expect as you begin your exercise program:
1. Painful Start
You’ve been diagnosed or strongly suspect plantar fasciitis.
Pain is sharp, particularly in the mornings or after long rest.
Starting exercises may initially aggravate discomfort slightly.
2. Early Adaptation
With consistent stretching and strengthening, tissues begin to adapt.
You may feel soreness during or after exercises, but pain overall starts to feel more manageable.
Morning pain may still occur, but it’s less intense or shorter-lasting.
3. Functional Improvement
Pain decreases during daily activities.
Exercises feel easier, and foot strength improves.
Heel pain no longer controls your day.
4. Maintenance & Prevention
The goal now is to maintain flexibility and strength.
You’re able to return to sport, work, or regular activity without flare-ups.
Occasional maintenance exercises help prevent recurrence.
Preventing Plantar Fasciitis Flare-Ups
Even once symptoms resolve, prevention is key, especially if you’ve had plantar fasciitis before.
Choose the right footwear: Supportive shoes with good arch support and cushioning can make all the difference.
Avoid barefoot walking, especially on hard floors at home.
Use orthotics if recommended by your podiatrist.
Stretch daily, especially if you’re active or work on your feet.
Replace old running shoes regularly (roughly every 600–800 km or 6–12 months, depending on wear).
When to See a Podiatrist
If you’ve been doing your exercises consistently but the pain just won’t shift, or it’s getting worse, it’s time to seek help.
We recommend booking an appointment if:
Pain persists for more than 2–3 weeks despite regular exercises and stretching.
The pain is sharp, burning, or affecting your gait.
You have multiple foot conditions (e.g. bunions, flat feet).
At My Family Podiatry in Albany Creek, we’ll assess your gait, footwear, strength, and range of motion. If needed, we can also provide custom orthotics, shockwave therapy, footwear advice, dry needling, taping, or other interventions to speed your recovery.
Final Thoughts
Plantar fasciitis can be painful, persistent, and downright annoying, but there’s no reason it needs to be permanent. With the right treatment plan, especially a structured exercise and loading routine, most people see real improvement within weeks.
Consistency is key, and support is here when you need it. Whether you’re unsure where to start, or you’ve tried everything and still need help, our team is ready to get you moving again without heel pain holding you back.
Need help with plantar fasciitis?
Book an appointment today at My Family Podiatry, Albany Creek, and let’s get you walking pain-free again.
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