Plantar Fasciitis Exercises

Stretching the plantar fascia on the sole of the foot can be quite painful initially but it is important to try to push through this discomfort to perform the exercises. Taking pain-killers before the exercises is a good idea if needed.

The exercises below can be performed in order or in actual fact if you can do one or 2 exercises at opportune moments throughout the day then that’s great! It is important to try to continue these exercises for 2-3 months to improve your chances of making a good recovery.

Exercise 1

Heel tissue massage

Cross your legs over
Stretch your toes backwards to tighten the tissue on the bottom of your foot
Press firmly onto the sole of the foot and deeply massage up and down the sole of the foot for 10 seconds
Repeat this 10 times in total
Perform this set of 10 massages 2-3 times every day
Just before getting out of bed is good and after sitting for long periods

Exercise 2

Frozen can/ball roll

Place a frozen can or ball (a golf ball is good but can be uncomfortable so initially try a tennis ball or squash ball) under your foot
Roll continuously for 2 minutes
Performed before getting up in the morning or after sitting for long periods is good but can be done anytime during the day.

Exercise 3

Band/towel stretch

Sit on the floor with your legs stretched out in front.
Loop a towel/rope/band around the ball of your foot and pull the towel stretching the back of your calf.
Hold for 30 seconds. Repeat 3 times.

Exercise 4

Standing calf stretch

Facing a wall, put your hands against the wall at about eye level. Keep the sore foot back and your good foot forward, and the heel of your injured foot firmly on the floor.
Turn your injured foot slightly inward (as if you were pigeon-toed) and slowly lean into the wall until you feel a stretch in the back of your calf.
Hold for 30 seconds. Repeat 3 times.

Exercise 5

Standing Soleus muscle stretch

Stand facing the wall with your hands on the wall
Keep your knees a little bent and the sore foot back
Gently lean your knees in towards the wall to stretch the back of the calf
Keep your heel on the ground
Hold for 30 seconds and repeat 3 times

Exercise 6

Standing foot stretch

Stand with the ball of your injured foot on a step.
Reach for the bottom step with your heel until you feel a stretch in the arch of your foot. Hold this position for 30 seconds and then relax.
Repeat 3 times.

Exercise 7

Sitting toe lift

Sit in a chair with your feet flat on the floor.
Raise the toes and the ball of your injured foot off the floor while keeping your heel on the floor.
Hold for 5 seconds. Repeat 10 times. Do 3 sets of 10.