If you’re tired of starting your day with that sharp, stabbing pain in your heel, you’re not alone. Plantar fasciitis can make even the simplest tasks feel like a challenge, and the frustration it brings is something we see all too often at Berman Physical Therapy.
The good news? Relief is within reach, and it starts with the right plantar fasciitis exercises.
These exercises are designed to stretch, strengthen, and stabilize the foot, targeting the plantar fascia (the band of tissue that connects the heel and the toes) directly to help reduce the pain and inflammation that’s bothering you.
Whether you’re a runner, an active walker, or just someone who’s had enough of heel pain, incorporating these exercises into your daily routine can make a significant difference.
Five of the Best Plantar Fasciitis Exercises to Help you Reclaim your Day
1. Calf Stretch – A Key Plantar Fasciitis Exercise
The first on our list of plantar fasciitis exercises is the calf stretch. Tight calf muscles can put extra strain on the foot, contributing to the pain you feel in your heel. This stretch is simple, but it’s incredibly effective at loosening up those muscles and taking pressure off the plantar fascia.
How to do it:
- Stand facing a wall, with your hands pressed against it for support.
- Step one foot back, keeping it straight with your heel pressed firmly on the ground.
- Bend your front knee, leaning into the wall until you feel a stretch along the calf of your back leg.
- Hold the stretch for 30 seconds, then switch legs.
Repeat this stretch three times on each leg, twice a day. Over time, you’ll notice less tension in your calves and, subsequently, reduced pressure on your plantar fascia.
2. Towel Stretch – Essential Plantar Fasciitis Exercise for Mornings
Mornings can be the worst time for plantar fasciitis sufferers. After a night of rest, your foot tightens up, making those first few steps painful. The towel stretch is one of the best plantar fasciitis exercises to incorporate into your morning routine to ease into the day.
How to do it:
- Sit on the floor with your legs stretched out in front of you.
- Place a towel around the ball of your foot, holding the ends of the towel with both hands.
- Gently pull the towel towards you, keeping your knee straight, until you feel a stretch along the bottom of your foot and the back of your calf.
- Hold the stretch for 30 seconds, then switch to the other foot.
This simple exercise helps to stretch out the plantar fascia and the Achilles tendon, reducing that morning pain significantly.
3. Toe Curls with a Towel – Strengthening Plantar Fasciitis Exercise
While stretching is crucial, strengthening the muscles in your feet is just as important. Toe curls are an excellent foot exercise to help build up the small muscles in your foot, providing better support for your arch and reducing strain on the plantar fascia.
How to do it:
- Place a small towel on the floor in front of you.
- Sit down, and with one foot, try to grab the towel by curling your toes towards your heel.
- Hold the towel for a few seconds before releasing it.
- Repeat this exercise 10 times for each foot.
This exercise may feel challenging at first, but it’s fantastic for building strength in the muscles that support your plantar fascia.
4. Rolling Stretch – A Massage and Plantar Fasciitis Exercise in One
Sometimes, what your foot really needs is a good massage. The rolling stretch is one of the most comforting plantar fasciitis exercises, providing a deep stretch while also massaging the bottom of your foot. It’s great for reducing pain and inflammation.
How to do it:
- Sit in a chair with your foot resting on a frozen water bottle, tennis ball, or a massage roller.
- Gently roll your foot back and forth over the object, applying as much pressure as is comfortable.
- Do this for about 2 minutes, then switch to the other foot.
This exercise can be particularly soothing after a long day on your feet. The cold from the frozen water bottle can also help reduce inflammation.
5. Heel Raises – Strengthening and Stabilizing Plantar Fasciitis Exercise
Heel raises are another excellent exercise for strengthening the muscles in your feet and calves. By increasing the strength and stability in these areas, you reduce the load on your plantar fascia, which can alleviate pain and prevent future flare-ups.
How to do it:
- Stand with the balls of your feet on the edge of a step, with your heels hanging off.
- Slowly raise your heels as high as possible, then lower them back down until they drop slightly below the level of the step.
- Perform 15-20 repetitions.
This exercise targets the calf muscles and the Achilles tendon, which play a significant role in supporting the foot’s arch. It’s one of the best ways to build strength and stability in the lower leg, which can make a big difference in managing plantar fasciitis.
Incorporating Plantar Fasciitis Exercises into Your Routine
Dealing with foot pain can be incredibly frustrating, but with the right approach, you can find relief and get back to the activities you love. These five plantar fasciitis exercises are a great starting point, but consistency is key. Incorporate them into your daily routine, and over time, you’ll start to notice a difference in your pain levels and overall foot health.
Remember, it’s important to listen to your body. If any of these exercises cause increased pain, stop and consult with one of our expert physical therapists who can guide you through the process and tailor a treatment plan specifically for you.
At Berman Physical Therapy, we’re dedicated to helping you overcome plantar fasciitis and get back on your feet. If you’re struggling with this condition, don’t hesitate to reach out. And as a special offer this month, we’re providing a Free Discovery Session that can also help address any related issues you might be experiencing.
Don’t let plantar fasciitis keep you from living your life to the fullest. Try these exercises and take the first step towards pain-free feet!
More Free Resources:
Orthotics – the awful truth. Berman Physical Therapy have the answers (bermanpt.com)
Episode 148: Exciting News About Foot and Elbow Pain! – Berman Physical Therapy (bermanpt.com)
Free Telephone Consultation – Berman Physical Therapy (bermanpt.com)
Dr. Jake Berman
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