Exercises for Plantar Fasciitis: What Works and Why It Matters

Plantar fasciitis is that common cause of nagging heel pain that affects most people especially hard with those first few steps in the morning or after rest. It is caused by inflammation of the plantar fascia which is a thick band of tissue running across the bottom of your foot, connecting your heel bone to your toes. The function of the plantar fascia is to support the arch of the foot. For people, the cause is related to overuse, bad shoes, or tight muscles. Targeted exercises can be used to help in the treatment of plantar fasciitis.

Stretching is the primary exercise that is used to help and is a ‘must-do’. Tight calves and Achilles tendons pull on your heel, making plantar fascia pain worse. Stretching improves flexibility, reduces tension, and sets the stage for healing. There are three main stretches that can be used:

1. Calf Stretch (Wall Stretch)

Stand facing a wall, one foot forward (bent knee), one foot back (straight knee). Keep both heels down and lean into the wall.

Hold: 30 seconds per side, 3 reps.

Keep your back leg straight for a gastrocnemius stretch, and slightly bend it to hit the soleus (another calf muscle). Some times a night splint can be used to help stretch the calf muscles during the night while sleeping.

2. Plantar Fascia Stretch (Towel Stretch)

Sit down, extend one leg, and loop a towel or band around the ball of your foot. Gently pull your toes toward you.

Hold: 30 seconds, 3–5 times per foot.

Try it first thing in the morning before stepping out of bed.

3. Toe Stretch

While seated, cross one foot over the other knee. Pull the toes back toward the shin until you feel a stretch in the arch.

Hold: 15–30 seconds, repeat 2–3 times.

Once the pain is manageable and it is starting to settle the next group of exercises are those to strengthen the small muscles in the foot and lower leg. These help absorb shock and reduce strain on the plantar fascia. There are three main strengthening exercises that can be used:

1. Towel Scrunches

Sit in a chair, place a towel under your foot, and use your toes to scrunch the towel toward you.

Reps: 2–3 sets of 10 per foot.

This builds arch strength and improve coordination.

2. Marble Pickups

Place marbles or small objects on the floor and pick them up using your toes.

Reps: 10–20 marbles per foot.

This activates the intrinsic muscles of your feet that usually don’t get much attention.

3. Ankle Alphabet

Lift one leg and "write" the alphabet in the air using your foot.

Time: 1–2 rounds per foot.

This enhances ankle mobility and foot control which is helpful for gait and balance.

With all exercises, it is important to start slowly. If you're in acute pain, don't jump straight into strengthening. Begin with gentle stretches and rest. Do the exercises daily, as consistency is the name of the game. It is also important to wear shoes with arch support and cushioning during the day, especially when you're not doing the exercises. Plantar fasciitis may be a literal pain in the foot, but it’s rarely a life sentence. With the right combo of stretching, strengthening, and a little TLC, most people see serious improvements in a matter of weeks. The key is being consistent and tuning into your body. Let pain is your guide as to what you can and can not do.

Craig Payne is a University lecturer, runner, cynic, researcher, skeptic, forum admin, woo basher, clinician, rabble-rouser, blogger and a dad.