Plantar fasciitis is one of the most common causes of heel pain, affecting people of all activity levels. This condition occurs when the plantar fascia, a thick band of tissue running along the bottom of the foot, becomes irritated from overuse, poor foot mechanics, or prolonged standing. Pain is often sharpest in the morning or after long periods of rest.
Targeted exercises can help reduce tension, support healing, and improve foot function. Physical therapists commonly recommend the following exercises to relieve plantar fasciitis and heel pain when performed consistently and correctly.
Reference: my.clevelandclinic.org/health/diseases/14709-plantar-fasciitis
1. Calf Stretch
Tight calf muscles place added strain on the plantar fascia. Stretching this area can reduce pressure on the heel.
Stand facing a wall and place one foot behind the other. Keep the back leg straight and press the heel into the floor as you bend the front knee. Hold the stretch for 20 to 30 seconds, then switch sides. Repeat several times per session.
2. Plantar Fascia Stretch
Direct stretching of the plantar fascia helps reduce stiffness, especially first thing in the morning.
Sit down and cross one foot over the opposite knee. Gently pull the toes back toward the shin until tension is felt along the arch of the foot. Hold for 15 to 30 seconds, then repeat several times.
3. Towel Stretch
This exercise improves flexibility in the foot and lower leg before weight-bearing activities.
Sit on the floor with legs extended. Loop a towel around the ball of one foot, then gently pull it toward the body while keeping the knee straight. Hold the stretch for 20 to 30 seconds and repeat on both sides.
4. Toe Curls
Strengthening the small muscles in the foot supports the arch and reduces stress on the plantar fascia.
Place a towel flat on the floor, then use your toes to scrunch it toward you. Perform this movement for 30 to 60 seconds. A small object, such as a marble, can also be picked up with the toes for added challenge.
5. Heel Raises
Heel raises strengthen the calf muscles and improve foot stability during walking.
Stand near a chair or wall for balance. Slowly lift the heels off the floor, then lower them back down in a controlled manner. Aim for 10 to 15 repetitions, progressing as comfort allows.
Final Thoughts
Persistent heel pain that lasts for weeks or affects daily activities may require professional care. Physical therapy addresses movement issues, strength deficits, and factors such as footwear or posture. Contact Denver Physical Therapy and Injury Specialists to schedule an appointment.