Health Tips | Six Exercises for Plantar Fasciitis and Heel Pain | Choose PT
9/14/23, 12:51 PM
Six Exercises for Plantar Fasciitis and
Heel Pain
Plantar fasciitis is a condition that causes heel pain. It can affect people of all
ages and abilities, but is more common among runners and people who
spend a lot of time on their feet.
Research shows that both strengthening and stretching exercise programs,
including stretching the Achilles tendon, can significantly reduce pain and
improve walking in people with plantar fasciitis.
If you’ve been diagnosed with plantar fasciitis or have heel pain, a physical
therapist can design a treatment program for you. Treatment can include:
Assessing how you walk and gait training.
Instruction for when to apply ice for pain and inflammation.
Temporary taping of your foot for short-term relief.
Recommending shoe inserts, supportive footwear, or a night splint.
Teaching you specific stretching and strengthening exercises.
Physical therapists are movement experts. They improve quality of life
through hands-on care, patient education, and prescribed movement. You
can contact a physical therapist directly for an evaluation. To find a physical
therapist in your area, visit Find a PT.
Find a PT Near You!
Here are six exercises from physical therapists that you can try at home.
1. Plantar Fascia Massage
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Health Tips | Six Exercises for Plantar Fasciitis and Heel Pain | Choose PT
9/14/23, 12:51 PM
Note: You should not experience pain during this exercise. Apply enough
pressure to feel a gentle stretch, but not pain.
Sit in a chair or stand with one foot resting on a small ball or frozen
water bottle. A frozen water bottle is useful as the ice helps reduce
inflammation.
Gently roll the ball or water bottle forward and backward under your
foot. Start at just below the ball of your foot and end just before your
heel.
Roll the ball or bottle back and forth slowly 10 times for each foot. Do
two sets per foot.
Do this exercise once daily.
2. Heel Raise
Note: This exercise should be done slowly and with controlled movements.
Make sure to maintain your balance and hold on to a railing or other support
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Health Tips | Six Exercises for Plantar Fasciitis and Heel Pain | Choose PT
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if needed.
Stand with the balls of your feet at the edge of a bottom step.
With your heels hanging off the edge, slowly and gently lower your
heels just below the edge of the step. You may feel a stretch in your calf
muscle.
Slowly rise onto the balls of your feet.
Repeat this 10 times, then rest. Complete two sets of this exercise.
Do this exercise once daily.
3. Floor Sitting Ankle Inversion With Resistance
Note: This exercise requires an elastic exercise band.
Sit upright on the floor with your legs straight out in front of you. Make
sure to avoid any hip movement while doing this exercise.
Place your left leg over your right leg with a resistance band secured
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Health Tips | Six Exercises for Plantar Fasciitis and Heel Pain | Choose PT
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around your upper foot and looped around the bottom of your lower
foot. Hold the end of the band in your hand.
Slowly move your upper foot (the one with the resistance band around
it) away from the lower foot. To do this, rotate your ankle inward and
slowly return it to the starting position.
Repeat 10 times and complete two sets per foot.
Do this exercise once daily.
4. Seated Toe Towel Scrunches
Note: Make sure that your whole foot stays on the ground and that only your
toes do the work of this exercise.
Sit upright in a chair with one foot resting on a towel and spread your
toes.
Curl your toes to scrunch and draw the towel toward you 10 times. Do
two sets per foot.
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Health Tips | Six Exercises for Plantar Fasciitis and Heel Pain | Choose PT
9/14/23, 12:51 PM
Do this exercise once daily.
5. Seated Plantar Fascia Stretch
Note: Complete this stretch in a slow and controlled manner.
Sit in a chair and cross one leg over the other knee, so your ankle is on
top of your other leg.
With one hand holding your ankle and the other holding your toes,
gently pull your toes backward until you feel a stretch in the bottom of
your foot.
Hold this position for 20 seconds and repeat three times for both feet.
Do this exercise once daily.
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6. Wall-Facing Calf Stretch
Stand upright facing a wall at arm’s length and place your hands flat on
the wall.
Keeping both feet flat on the floor, extend one leg straight backward,
bending your front leg until you feel a stretch in the calf of your back
leg.
Hold for 20 seconds and repeat three times for both legs.
Do this exercise once daily.
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Additional Resources
Physical Therapy Guide to Plantar Fasciitis
Top 4 Running Injuries Physical Therapists Help Manage
Health Center for Runners
Guide to Healthy Running
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