5 Simple Plantar Fasciitis Exercises for Effective Pain Relief

a person's foot on a ball doing Plantar Fasciitis Exercises
a person's foot on a ball doing Plantar Fasciitis Exercises

If you’ve ever woken up with that sharp pain in your heel or felt a persistent ache after a long day on your feet, you’re not alone. Dealing with plantar fasciitis can be a real pain—literally. As someone who’s helped many people find relief, I understand how frustrating it can be to live with this condition.

But here’s some good news: there are simple exercises that can make a world of difference. In this blog, I’m going to share five easy-to-do plantar fasciitis exercises that can help ease your pain and get you back on your feet comfortably. Whether you’re a busy professional, a weekend warrior, or just someone who wants to walk without discomfort, these exercises are for you. Let’s dive in and find some relief together!

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5 Exercises For Plantar Fasciitis and Heel Pain

1. Calf Stretch

Tight calves can often contribute to plantar fasciitis pain by pulling on the plantar fascia, the thick band of tissue that runs across the bottom of your foot. This tension can exacerbate inflammation and discomfort in the heel and arch, common symptoms of plantar fasciitis.


  • Stand facing a wall with your hands on the wall at shoulder height.
  • Step one foot back, keeping it straight, and bend the front knee.
  • Press your back heel into the ground.
  • Hold for 30 seconds, then switch legs.

Stretching your calves can relieve tension on the plantar fascia, thereby reducing pain and inflammation associated with plantar fasciitis. Regular calf stretching improves flexibility, which supports the healing process and helps manage plantar fasciitis more effectively.

2. Towel Stretch

5 Simple Plantar Fasciitis Exercises for Effective Pain Relief - vecteezy close up image of attractive fit woman in gym 27070672 scaled

The towel stretch is a simple yet effective exercise to do first thing in the morning to help alleviate plantar fasciitis pain. This exercise gently stretches the plantar fascia, reducing the morning stiffness that many people with plantar fasciitis experience.


  • Sit on the floor with your legs extended.
  • Loop a towel or a band around the ball of your foot and gently pull the towel towards you.
  • Keep your knee straight and hold for 30 seconds.
  • Repeat with the other foot.

This stretch helps to loosen the plantar fascia and Achilles tendon, reducing tension and pain.

3. Toe Curls

Toe curls are a great plantar fasciitis exercise to strengthen the muscles in your feet. Stronger foot muscles provide better support for the plantar fascia, reducing the strain and pain associated with plantar fasciitis.


  • Sit in a chair with your feet flat on the floor.
  • Place a towel under your feet.
  • Use your toes to scrunch the towel towards you, then push it back out.
  • Repeat for 1-2 minutes.

Regular toe curls can help alleviate pain and improve the overall stability of your feet.

4. Rolling Stretch

The rolling stretch is a highly effective plantar fasciitis exercise that uses a tennis ball or a frozen water bottle to massage the bottom of your foot. This helps to alleviate tension in the plantar fascia and reduce pain.


  • Sit in a chair and place the ball or bottle under your foot.
  • Roll it back and forth from the ball of your foot to your heel.
  • Do this for 1-2 minutes on each foot.

Regularly performing the rolling stretch can relieve pain and promote healing.

5. Plantar Fascia Stretch

The plantar fascia stretch specifically targets the plantar fascia, making it a crucial exercise for anyone dealing with plantar fasciitis. This stretch helps to improve flexibility and reduce tension in the plantar fascia.


  • Sit on the floor with one leg crossed over the other.
  • Grab the toes of your top foot and gently pull them back towards your shin.
  • Hold for 15-30 seconds.
  • Repeat with the other foot.

Regularly performing this stretch can improve the elasticity of the plantar fascia and help manage the symptoms of plantar fasciitis effectively.

Benefits of Plantar Fasciitis Exercises

Dealing with plantar fasciitis can be a real challenge, but incorporating these simple plantar fasciitis exercises into your daily routine can make a significant difference. By regularly stretching and strengthening the muscles in your feet and calves, you can reduce pain, improve flexibility, and support the healing process.

To recap, we’ve covered five effective exercises: the calf stretch, towel stretch, toe curls, rolling stretch, and plantar fascia stretch. Each of these exercises targets the key areas affected by plantar fasciitis, helping you manage and alleviate your symptoms.

Remember, consistency is key. Make these exercises a part of your daily routine, and you’ll start to see improvements in your foot health and overall comfort!

Need Some Help With Physical Therapy?

If you have persistent pain or need personalized advice, don’t hesitate to reach out to us! We’re here to help you stay active and pain-free.

Simply complete this quick form and tell us about what’s going on and our team will be in touch: https://intecorept.com/inquire/ Or, gives us a call at: 949-569-5847

Or, you can download our FREE foot and ankle pain guide which shares with you 7 simple steps to ending foot and ankle pain – click here to download it!

5 Ways To Alleviate Foot Pain When Walking - free report cover foot ankle pain
Andrew Vertson

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