Plantar Fasciitis Exercises & Stretches

Plantar fasciitis is a common cause of heel and arch pain. Discomfort is often noticeable with the first few steps in the morning, after sitting for a period of time, or following prolonged standing or walking.

Exercises and stretching can be one part of the conservative management of plantar fasciitis. The appropriate approach depends on your symptoms, foot mechanics, activity level and other factors contributing to your heel pain.

Below are several commonly used exercises and stretches for people experiencing plantar fascia and heel discomfort.

Plantar Fascia Stretch

The plantar fascia is a band of connective tissue running along the bottom of the foot from the heel toward the toes. Gentle stretching of this tissue may help improve flexibility and reduce tension through the bottom of the foot.

One simple plantar fascia stretch can be performed while seated:

If a stretch causes increased or sharp pain, stop and have the problem assessed before continuing.

Calf and Achilles Stretching

The calf muscles and Achilles tendon are connected to the heel and can influence movement through the ankle and foot. Limited flexibility in this area may contribute to increased tension through the heel and plantar fascia in some people.

A common calf stretch can be performed while facing a wall. Place one foot behind the other, keep the back heel toward the floor and gently move your body forward until you feel a comfortable stretch through the calf.

The following Vancouver Orthotics video demonstrates stretching for the calf and Achilles region:

Hamstring and Lower-Extremity Flexibility

Foot mechanics do not occur in isolation. Movement and flexibility through the ankle, knee, hip and surrounding muscles can all contribute to how the lower extremity functions during standing and walking.

General lower-extremity flexibility exercises, including hamstring stretching, may therefore be incorporated into an exercise program when appropriate.

This Vancouver Orthotics video demonstrates a hamstring stretch:

Rolling and Massage for the Bottom of the Foot

Some people find gentle rolling or massage under the foot comfortable when experiencing plantar fascia or arch discomfort.

A tennis ball or similar small ball can be placed beneath the foot and gently rolled underneath the arch while seated. Pressure should remain comfortable and should not reproduce sharp pain.

A cool or frozen water bottle is another commonly used option. The foot can be gently rolled over the bottle, combining light pressure with cooling of the area.

When Should You Do Plantar Fasciitis Exercises?

Many people notice plantar fasciitis symptoms most strongly when taking their first steps after getting out of bed or after sitting for an extended period. Gentle stretching before becoming active may be useful for some patients.

Exercise should generally be gradual and comfortable. More exercise is not necessarily better, particularly when the plantar fascia is already irritated.

If walking, running or a particular exercise repeatedly increases your heel pain, the underlying cause of the symptoms should be assessed rather than simply exercising through the pain.

Why Does Plantar Fasciitis Keep Coming Back?

Stretching may address one part of the problem, but recurring plantar fasciitis can involve several contributing factors. These can include foot structure, biomechanics, footwear, activity levels, training changes and the amount of time spent standing or walking.

This is one reason persistent plantar fasciitis may benefit from a broader foot and biomechanical assessment rather than relying on exercises alone.

Learn more about gait analysis and biomechanical assessment and our 3D foot scanning process.

Footwear and Plantar Fasciitis

Footwear can also affect how forces are distributed through the foot. Shoes that are appropriate for your foot structure, activity and orthotics can form part of a broader approach to managing plantar fasciitis.

Vancouver Orthotics carries APEX footwear, a line of stock orthopedic footwear that may be appropriate for some patients. These are not custom-made shoes.

Learn more about shoes and footwear for plantar fasciitis.

Can Custom Orthotics Help Plantar Fasciitis?

For some patients, custom orthotics may be considered as part of the management of plantar fasciitis. The purpose is not simply to cushion a painful heel, but to address relevant foot mechanics and how forces are distributed through the foot during standing and walking.

At Vancouver Orthotics, Dr. Michael Horowitz & Associates assess the feet, symptoms, biomechanics, footwear and activity needs before determining whether custom orthotics are appropriate.

When prescribed, a 3D digital foot scan is used as part of the custom orthotic process. Electronic walking gait scanning is also available at select clinic locations.

Learn about custom orthotics cost and assessment fees.

What About Night Splints for Plantar Fasciitis?

Night splints are another conservative option sometimes considered for plantar fasciitis. They are designed to maintain the ankle and foot in a stretched position while sleeping rather than allowing the foot to remain relaxed in a more plantar-flexed position overnight.

They are not appropriate or necessary for everyone. Learn more about plantar fasciitis night splints.

When Should Heel Pain Be Assessed?

Not every case of heel pain is plantar fasciitis. If heel pain is persistent, worsening, interfering with normal activities or repeatedly returning despite home exercises, an assessment can help determine what may be contributing to the symptoms.

Dr. Michael Horowitz & Associates have a special interest in custom orthotics, foot biomechanics and the assessment of common foot and lower-extremity complaints.

Plantar Fasciitis Exercise FAQ

What exercises are commonly used for plantar fasciitis?

Plantar fascia stretching, calf stretching and exercises addressing flexibility through the foot and lower extremity are commonly considered. The appropriate exercises depend on the individual and the cause of the symptoms.

Can I use a tennis ball for plantar fasciitis?

Some people use a tennis ball or similar small ball to gently roll the bottom of the foot. Pressure should be comfortable rather than painful.

Can I use a frozen water bottle?

A cool or frozen water bottle is sometimes rolled gently beneath the foot to provide light massage and cooling. Avoid excessive pressure or prolonged cold exposure.

Should I exercise if plantar fasciitis hurts?

Exercise should not simply be pushed through when it produces significant or increasing pain. Persistent or worsening symptoms should be assessed so that other potential causes of heel pain and contributing factors can be considered.

Are exercises enough to treat plantar fasciitis?

There is no single approach appropriate for every case. Exercise and stretching may be one component of conservative management, while footwear, activity modification, foot mechanics, custom orthotics or other approaches may also be considered depending on the individual.

Plantar Fasciitis Assessment in Vancouver

If plantar fasciitis or recurring heel pain is limiting your walking, work, exercise or daily activities, Dr. Michael Horowitz & Associates can assess your feet and biomechanics and discuss appropriate options based on your individual findings.

For more information, explore our main plantar fasciitis resources or continue below for Vancouver Orthotics contact and appointment information.

This information is provided for general educational purposes and is not a substitute for an individual clinical assessment or medical diagnosis.