Are you or have you dealt with sharp pain in your heel when walking? Do you notice the pain more first thing in the morning? If so, you may be familiar with the term plantar fasciitis. It refers to inflammation in a thick band of tissue on the bottom of your foot that starts from the heel and goes towards the toes. If you are dealing with something like this, give these exercises for plantar fasciitis a try!
Self Soft Tissue Mobilization
This involves a self massage of the bottom of your foot along the area that the tissue is inflamed. You can use a tennis ball, lacrosse ball, or a full water bottle. The image to the right demonstrates with a lacrosse ball. Gently push the bottom of your foot into the ball and run it up and down the bottom of your foot to help loosen up the stiff tissue. Perform this for 3-5 minutes.
Runner’s Stretch
This exercise for plantar fasciitis does not address the tissue along the bottom of the foot. Instead, it address the calf musculature. The gastrocnemius (your calf muscle) connects onto the heel bone via the Achilles tendon. You have to make sure areas around the foot also move well to ensure proper functioning of the foot.
Start by standing up against a wall in a split stance. The foot that is further from the wall is the one you will be stretching. In the images down below, the right side is being stretched. Keep your knee straight and your heel on the ground. You can bend the left knee to deepen the stretch as you lean forward (see below right image). You should feel a stretch in the calf muscle of your right leg. Hold this for 30 seconds and repeat 2-3x.
1/2 Kneel Knee to Wall
This stretch targets 2 different areas. The first is the front of the ankle where one of the joints lies. The second is another muscle that lies deep to the gastrocnemius. Depending on which is stiff will determine where you may feel more of the stretch.
For this exercise, you will be kneeling on the ground. The side you will be stretching will be closest to the wall with your other knee on the ground. Place your right foot about a palms length away from the wall. Keeping your heel on the ground, driving your knee forward trying to touch the wall with your knee. The goal is to touch the wall, but if you can’t its okay. You are still getting the benefits of stretching the areas that are stiff and need to have better mobility. You will perform 20-30 repetitions of this stretching, holding briefly as you bring your knee closer to the wall.
Arch Formation
This exercise for plantar fasciitis is probably one of the hardest to teach. It can take quite a bit of practice to get used to so keep trying!
The goal of this exercise is to lift the arch of your foot up while keeping your toes down and avoiding any other compensations. Think about bringing the ball of your foot under your big toe closer towards your heel.
See how the height of the arch is higher in the right image below? You can use your fingers as a cue to help with lifting the arch. Remember, only the arch should be lifted off of the ground.
Seated Heel Raise
This exercise may feel easy, but it focuses more on form than anything. It’s to teach you proper mechanics of the foot that are used in everyday mobility and functional movements. This exercise as well as the next two listed are exercises for plantar fasciitis that strengthen the calf musculature and ensure proper movement through the foot to help avoid compensations that may lead to further dysfunction.
Make sure to perform this without shoes on so you can feel the ground underneath you. Sit where your feet are flat on the floor. Push up onto your toes making sure to keep your weight shifted over the 1st and 2nd toes. Keep the bone under the ball of your foot on the ground at all times (see above right image). Perform 30 repetitions.
Double Limb Heel Raise
The standing heel raise is a progression from the seated heel raise. With all of the same mechanics as described above, perform the same heel raise on both legs while standing. You may hold onto something for balance. Make sure you keep your weight shifted over the 1st and 2nd toes and perform 30 repetitions.
Single Limb Heel Raise
The next progression from a standing double limb heel raise is to do it on one leg. Just as before, perform this exercise holding onto something for balance. The only difference is you are performing this exercise on one leg instead of two. Perform 30 repetitions with your weight shifted over the 1st and 2nd toes. Repeat on the other leg.
These exercises for plantar fasciitis work to make sure all areas around the foot are moving well so they can perform at optimum levels. Stay consistent with them as it may take time to notice positive changes.
Tera Sandona is a licensed Doctor of Physical Therapy (DPT) and the founder of PT Complete. She helps high-achieving women break out of cycles of chronic pain, stress, and burnout through her Regulate and Rebuild Method, a sequenced approach that addresses the nervous system first and builds strength second. Her work focuses on helping women finally understand their bodies, rebuild strength, and create lasting resilience that fits real life.
