7 Plantar Fasciitis Stretching Exercises to Help your Pain

7 Plantar Fasciitis Stretching Exercises to Help your Pain

The plantar fascia is a hefty tissue layer connecting the heel and toes. The strain, overuse, or injuries can result in inflammation in this region and cause pain. The condition is known as plantar fasciitis. There are many plantar fasciitis stretching exercises to relieve pain.

The condition known as plantar fasciitis can result in an intense, sharp hurt in the heel. It is most often seen in those with excess body weight but may also manifest due to an injury sustained during overuse in runners. The pain tends to be more severe in the mornings or after prolonged standing.

A couple of simple stretching exercises can help reduce tension in the calf and foot. By doing this, they can favor quick relief from pain and steady improvement in symptoms as time passes.

Continue reading to discover stretching exercises for plantar fasciitis that can ease plantar fasciitis pain and the excellent way to do these exercises.

What Is Plantar Fasciitis?

Plantar fasciitis is an irritation of your plantar fascia. This is a bit of tissue that runs across the foot’s underside.

It connects the feet to the heel bone across the foot’s arch.

It’s a common foot problem that podiatrists regularly see and are skilled at treating.

The bottom of your feet is the fibrous tissue known as the plantar fascia, which links your heel bone with your toes. It’s a vital issue for two primary reasons:

  1. It serves to act as a shock absorber each time your foot hits the ground on the ground when walking
  2. It lets you push the ground for a step ahead.

The band may become damaged, leading to a sharp pain or an aching sensation that radiates out of the arch of your foot or at the heel’s bottom. The discomfort, a.k.a. Plantar Fasciitis, is either acute (like an injury that occurs suddenly) or a more persistent condition that gradually develops over time.

Symptoms Of Plantar Fasciitis

The condition is commonly misinterpreted as heel spurs. It causes pain on the outside of the feet and is reported by patients as a sharp pain on the soles of their feet.

Plantar fasciitis symptoms can be:

  • A sharp pain in your foot
  • A significant pain as you first wake up in the early morning
  • Foot pain after exercise
  • The foot hurts after sitting or standing for long durations

Common Causes Of Plantar Fasciitis

Several factors can trigger plantar fasciitis. This includes:

  • Walking for extended periods
  • Flat feet
  • Being overweight
  • Pregnancy
  • Shoes that aren’t supportive
  • High arches
  • The most strenuous sports that can be physically demanding, like soccer, football, running aerobics, as well as other workouts that require enough intensity

Sometimes, these are things that you can easily change or tweak in the future, but sometimes, they’re circumstances that aren’t changeable and must be managed as best you can.

Consult your podiatrist regarding what changes you could make to increase the condition of your feet and improve your foot’s health.

Plantar Fasciitis Stretching Exercises

  • Heel Raise

Be aware that this stretching exercises for plantar fasciitis should be performed in a controlled and slow manner. Be sure to keep your balance and secure yourself with your railings or assistance if needed.

  • Keep the balls of your feet on the bottom of a step.
  • Your heels rest on the edge slowly, and slowly, you lower your heels beneath the edges of the steps. You might feel a stretch in your calf muscles.
  • Begin slowly to rise onto the heels of your feet.
  • Repeat ten times and then stop. Do two sets of the workout.
  • Do this workout at least once per day.
  • The Plantar Fascia And The Calf Stretch

  • Stretching the plantar fascia and calf muscles will increase flexibility and reduce heel pain. This plantar fasciitis stretching exercise can be done often throughout the day, in addition to before and after your activity.
  • Place your feet on a step that is shown above. Be sure to secure yourself onto the railing.
  • Let your heels drop slowly towards the bottom of the step and loosen the muscles in your calf. It should be a pleasant stretch across the sole of your foot and then up the back of your leg up to your knee.
  • Do the stretch for 15-30 seconds, and then pull the calf muscle to raise your heels to the point where you started the exercise. Repeat the stretching exercise for plantar fasciitis two to four times.
  • Calf Stretch With Straight Knee

  1. Place yourself in front of a wall or an armchair.
  2. Move backward with your working leg and bend your front leg.
  3. Check the back of your leg remains straight and your feet stay in the same place on your feet.
  4. Lean forward and feel an increase in the Gastrocnemius muscles of the lower leg.
  5. Keep the stretch in place for 30 seconds, then repeat three times.

This exercise can stretch the longer muscles of the calf, known as the Gastrocnemius. The tightness of the calf muscles can cause plantar fasciitis due to the increased tension on the foot and by placing extra strain upon your plantar fascia. 

If you stretch consistently to relieve this tension, the burden placed upon your plantar fascia will be reduced, and pain will be alleviated.

Does the calf stretch at the start of the day? Repeat it often throughout the day for an accurate payoff.

READ ALSO: Yoga for Plantar Fasciitis: Easing Heel Pain

4. Marble Pickups

  • To stretch your foot muscles, try taking marbles and grabbing them with your toes.
  • Make sure you have a bowl and about 10-20 marbles.
  • Place yourself in the chair and keep your feet flat on the ground.
  • Place the bowl and marbles on the ground (gently to ensure that they don’t disappear! ).
  • Take one marble at a time and put it in the bowl.
  • This will force you to flex your toes and muscles, which are often stiff.

5. Floor Sitting Ankle Inversion With Resistance

  • Stand straight on the ground with your legs straight towards the front. It would help if you avoided any hip movement during this exercise.
  • Your left leg should be placed over the right with a resistance band tucked around your upper foot. The band is tied around the lower part of your foot. Keep the portion of the resistance band with your palm.
  • Slowly move your upper leg (the one with the resistance band surrounding it) away from your lower foot. To do this, turn your ankle to the side and slowly return it to the original position.
  • Repeat ten times, and then complete two sets for each foot.
  • Perform this plantar fasciitis stretching exercise at least once a day.

6. Rolling Stretch

Placing a circular object under the foot and then rolling it forward and back will greatly benefit in loosening the muscles of your feet. This simple yet effective plantar fasciitis stretching exercises can be done using rolling pins, golf balls, or an adapted foam roller . 

Many sports stores and online retailers sell foot rollers made of foam, making it easily accessible for your fitness routine.

An alternative choice is to consider using a frozen bottle of water to make arch rolls. This method could be especially beneficial due to the fact that freezing the surface could help reduce inflammation. Rest assured, this is a proven method that many find effective in their foot stretches.

This simple exercise can stretch the foot:

  • Sit tall on a stool.
  • Set a ball or any other moveable object beneath your foot.
  • Rolling the object in a circular motion for two minutes is possible.

7. Short Foot

  1. Sitting in a seated posture.
  2. Then, pull the foot’s ball towards your heel, ensuring they are in touch with your ground.
  3. Hold for 5 seconds, then let go, repeat ten times.
  4. Concentrate on controlling the movements and feeling the foot muscles that are functioning.

This workout strengthens the internal muscles of the feet and ankles, reducing strain on the plantar fascia. You can minimize discomfort and raise general foot health by strengthening these muscles.

A few people cannot do plantar fasciitis stretching exercises and might not initially feel the foot’s intrinsic muscles. The reason for this is that the muscles are typically not utilized and must be stimulated by focusing on specific exercises. While it could require some time to master the method, it’s well worth the effort to strengthen these muscles.

Other Home Solutions

There are a variety of home remedies to lessen the pain and inflammation caused by plantar fasciitis.

The Rice Method

If the first signs of pain appear, it is crucial to rest the injured foot. The first aid treatment for foot injuries typically is the RICE method.

  • R: Rest the area that is painful for a couple of days.
  • I: Cool your area for 20 minutes to ease inflammation.
  • C Compress the affected area with a wrap that will reduce swelling.
  • E: Lift the area by placing your foot on some pillows.

Anti-Inflammatory Medication

Nonsteroidal anti-inflammatory medications (NSAIDs) like ibuprofen benefit reduce inflammation and pain. It is crucial to use this medication in a way similar to the directions on the packaging or as directed by a doctor.

A few people report that just a few weeks of NSAID treatment helps alleviate symptoms.

Shoe Inserts

Inserts for shoes offer your foot’s arch by providing more support. Inserts reduce the strain over the fascia of your plantar. They can be particularly beneficial for those who spend most of their time sitting on their feet. Arch inserts that are soft and supportive can also be helpful.

If you’re curious about this feature, consult a podiatrist or foot health specialist for more details.

Ice Massage

Certain people have found that massaging the foot injured with ice can relieve pain in the foot. An excellent strategy is to concentrate on massaging the arch of your foot to the injured area.

Medical Treatments

If plantar fasciitis stretching exercises, stretches, and other remedies at home don’t help, an experienced physician or podiatrist might suggest medical treatment.

They could recommend to you the following

  • Physical therapy
  • cortisone injections
  • Extracorporeal Shockwave Therapy (EST)

Surgery isn’t always necessary; however, it can be a choice when other treatments are unsuccessful.

A Few Tips And Safety Precautions

Ease Up

You’ll have to stop running until the swelling in the plantar fascia is lessened. The speed of healing varies for runners; however, Irmas generally suggests taking around two weeks. 

Cool your plantar fascia, do the plantar fasciitis stretching exercises, and then, if necessary, take an anti-inflammatory drug such as ibuprofen.

Begin Slow

If rest and ice have helped ease your heel pain, it is time to test “tiny runs,” Irmas says. “Run an unintentionally short distance, such as from one telephone pole to another. Stop at every telephone pole for stretching.” 

Then, gradually boost the distance, running between two telephone poles, two houses, two trees, or any other marker you spot along your route. Keep stopping at every marker, and then punctuate your run by stretching your calves, Irmas says.

More Support

Regular stretching and rest benefit plantar fasciitis healing, so wear sturdy shoes once you are back on the road for your runs. 

It is recommended that you wear a pair of sturdy shoes. The American Academy of Orthopaedic Surgeons states that proper support and good size are crucial to prevent heel pain and injuries related to running. Make sure you purchase new shoes as often as possible to offer additional cushion and support your body requires to remain free from injury.

Final Thoughts

Remember that doing plantar fasciitis stretching exercises several times isn’t for sure immediate relief from pain. It is essential to remain steady and consistent because it could take weeks or months to perform the exercises to notice a significant improvement. 

Research shows that effective rehabilitation typically lasts between three and six months.

It can be extremely difficult to adhere to a rehabilitation plan for this long. That’s why we designed the Euneo application. It helps you stay accountable and develops a custom rehabilitation program tailored to your specific needs and conditions.


How Does Stretching Help With Plantar Fasciitis?

If you’re suffering from plantar fasciitis, one of the excellent ways to alleviate the pain is to stretch and strengthen the region that causes it. Relaxing the plantar fascia will keep it from tearing and strengthen the muscles that support it (thus helping reduce the strain on the ligament) and lessen inflammation.

Is Rest Or Exercise Better For Plantar Fasciitis?

It is most likely to be the worst pain when you take your first steps when you get up in the morning or after prolonged periods of relaxation when no weight is placed on your foot. A gentle exercise routine can help reduce pain; however, sitting on your feet or taking a long walk usually makes the pain more severe.

What Is The Best Pain Relief For Plantar Fasciitis?

Ice, Massage, Pain Relievers, and Rest

The bottom of your foot on a ball covered with soft spikes is a method of massage that your doctor might suggest. A 10-to-14-day course of nonsteroidal anti-inflammatory drugs like naproxen or Ibuprofen could reduce pain and inflammation.

How Long Should You Hold A Stretch For Plantar Fasciitis?

Towel stretch

Wrap a towel around your feet, just below the toes. Take one end with each hand, placing your hands just above your knees. Retract the towel to stretch your foot towards your body. Maintain the position for at most 15-30 minutes.

Will Plantar Fasciitis Eventually Go Away?

Plantar fasciitis may go away by itself. However, it may take more than an entire year for the discomfort to diminish. If not treated, complications may be a possibility. You should consult your physician and begin non-surgical treatments as soon as possible.


Please enter your comment!
Please enter your name here