Try These Stretching Exercises to Relieve Plantar Fasciitis Pain

Aug 04, 2023
Try These Stretching Exercises to Relieve Plantar Fasciitis Pain
If your heel hurts throughout the day because of plantar fasciitis, you can relieve some of your discomfort with a few quick stretching exercises. Learn some calf and foot stretches you can try right now.

Plantar fasciitis pain can disrupt your daily routine, especially if you spend a lot of time on your feet. If you’re looking for effective solutions for pain relief, there are exercises you can do on your own to keep your plantar fascia flexible.

At Foot and Ankle Specialists in Memorial City, The Woodlands, and Huntsville, Texas, our team of experts specializes in the diagnosis and ongoing management of heel pain that results from plantar fasciitis. We provide medical guidance to increase your comfort and suggest exercises that target the soft tissues of your feet and ankles.

The pain of plantar fasciitis

Your plantar fascia is a thick band of tissue underneath your foot that connects your heel bone to your toes. This tissue is strong and helps absorb the shock of your movements. However, repetitive strain on the tissue can lead to inflammation and small tears.


Plantar fasciitis pain is typically felt most in your heel. You may notice your pain worsens when you stand for long periods, especially on hard surfaces. 

Pain may initially feel worse in the morning when you first wake up, but over time pain can become persistent.

Nonsurgical therapies for plantar fasciitis

The earlier you seek treatment for heel pain relating to plantar fasciitis, the lower your risk can be for tears and other complications.

Our experienced foot specialists offer a range of nonsurgical treatments to take the pressure off the bottom of your foot and reduce inflammation in your plantar fascia tissues. These treatments can include:

  • Custom orthotics
  • Over-the-counter anti-inflammatories
  • Steroid injections
  • Physical therapy

In addition to working with a therapist, you can engage in exercises on your own to protect your soft tissues. Staying on track with home exercises can also prevent the need for surgery to release or repair your plantar fascia.

4 exercises you can start now

Here are four exercises our team recommends to reduce your risk for plantar fasciitis foot pain:

1. Calf stretches

A common cause of plantar fasciitis is overly tight muscles in your calves. You can stretch these muscles by standing arm’s length away from a wall and placing your right foot behind your left. Gently bend your left leg forward while keeping your right heel on the ground.

Try to hold the stretch for 30 seconds before you release. Repeat the move three times before switching the position of your feet.

2. Foot roll

Tight foot muscles can also contribute to plantar fasciitis pain. Whenever you’re in a seated position, try rolling your foot back and forth over a foam roller. You can also use a cold or frozen water bottle if your heel already hurts.

Try to roll your foot for a full minute before switching to your other foot.

3. Toe pull

Another seated exercise you can do from your couch or desk is the toe pull. Cross one leg over the other, so you can reach your toes. Grab your big toe and gently pull it toward you.

Repeat this movement three times and hold the position for up to 30 seconds before working with the other foot.

4. Towel stretch

If you’re not able to reach your toes comfortably when seated, you can use a towel instead. Fold the material lengthwise and place the arch of your foot in the center. Grab the ends of the towel, so it forms a strap around your foot.

Pull the towel toward you and hold the stretch for 30 seconds. Repeat three times before switching to your other foot.

If you need help managing heel pain from plantar fasciitis, call the Foot and Ankle Specialists office near you today, or book an appointment online anytime.