Exercises
for Plantar Fasciitis

Do the stretches 2–3 times a day and the strengthening exercise every second day. Stretches should feel like a firm pull, never sharp pain. Mild discomfort during heel raises is acceptable if it settles by the next morning. If your pain gets worse, stop and check with a physical therapist or podiatrist. If you have Achilles or back-of-heel pain, ask a clinician before stretching, as some stretches can aggravate it.

1. Seated plantar fascia stretch

Sit and cross the affected foot over your other knee. Hold your toes and gently pull them back towards your shin until you feel a stretch along the arch. Use your other hand to feel the band tighten. Hold for 10 seconds, repeat 10 times. Do this before getting out of bed in the morning to reduce first-step pain.

2. Towel stretch

Sit on the floor with your legs straight. Loop a towel or strap around the ball of your foot and gently pull it towards you, keeping your knee straight. Hold for 30 seconds, repeat 3 times.

3. Standing calf stretch (gastrocnemius)

Face a wall with your hands at shoulder height. Step the affected leg back, keeping the knee straight and heel flat on the floor. Lean forward until you feel a stretch in the upper calf. Hold for 30 seconds, repeat 3 times.

4. Bent-knee calf stretch (soleus)

Start in the same position as the calf stretch, then bend your back knee while keeping the heel on the floor. You’ll feel the stretch lower down, near the Achilles. Hold for 30 seconds, repeat 3 times.

5. Frozen bottle roll

Sit and roll the arch of your foot back and forth over a frozen water bottle for 2–3 minutes. It massages the plantar fascia and calms pain at the same time. Avoid this if you have poor circulation or reduced sensation in your feet.

6. High-load heel raise (strengthening)

Stand on a step with a rolled towel under your toes so they’re bent upwards. Rise up onto your toes over 3 seconds, hold for 2 seconds, and lower over 3 seconds. Start with both feet; progress to one foot, then add a backpack with books for extra load. Aim for 3 sets of 8–12 repetitions every second day. A 2015 clinical trial found this exercise reduced plantar fasciitis pain faster than stretching alone.

7. Towel scrunches and marble pick-ups

Sit with a towel flat on the floor. Use your toes to scrunch the towel towards you, then push it away. Or pick up marbles one at a time and drop them into a cup. Do 2–3 minutes daily to strengthen the small muscles that support your arch.

Daily routine at a glance

When	Exercises	Time
Before getting out of bed	Seated plantar fascia stretch, towel stretch	3 min
Midday	Calf stretch, bent-knee calf stretch, towel scrunches	5 min
Evening	Frozen bottle roll, calf stretches	5 min
Every second day	High-load heel raises	5 min

 

Read more about Plantar Fasciitis here. Take a look at the full range of Plantar Fasciitis insoles here.