Stretching Exercises For Plantar Fasciitis Relief

By: Chris Freytag, CPT // September 30, 2021

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Plantar fasciitis (“plan-tur-fash-ee-eye-tis”) is a common foot injury and a fairly easy one to fix if you act early.

The plantar fascia is a thick band of connective tissue that runs along the bottom of your foot connecting your heel to the base of your toes. It acts like a shock absorber supporting the arch in your foot.

Diagram of foot muscles and bones pointing out the Plantar Fascia


If tension on the fascia is overloaded, tiny tears are produced resulting in irritation, inflammation and pain. The pain might feel like a stabbing sensation in the heel or arch of the foot, or it might feel more like deep aching or throbbing.

Most people feel this pain when getting out of bed in the morning. The pain generally subsides as the foot gets warmed up and moving.

This is because the fascia is contracted at night almost as if it tries to heal itself. When you step on it getting out of bed, a sudden strain occurs all over again.

If you have plantar fasciitis, you may be looking for exercises and stretches for relief and to help heal. And the sooner you start to treat plantar fasciitis the better since the longer you wait, the worse it typically gets and the longer it will take to heal.

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    Stretches for Plantar Fasciitis

    Leg outstretched pulling on foot with resistance band

    Regular and consistent stretching is going to be key for any plantar fasciitis treatment plan.

    Some simple plantar fasciitis stretches and strengthening exercises can help reduce plantar fasciitis pain. It is best to do each exercise not only daily but in some cases several times a day.

    The good news is they can be spread out throughout the day. Here’s a sample of how to easily work them into your daily routine. Make sure you do these for BOTH of your feet, even if you only have pain on one side.

    Before You Get Out Of Bed

    Hand Stretch & Massage

    Hands massaging foot for plantar fasciitis

    Before you get out of bed, use your hands to gently pull the top of your foot back stretching it very lightly. Then take your thumbs and, starting in the middle of your foot pull each thumb toward the outer edges of the foot almost like you are trying to get rid of a wrinkle. Do this in 3 or 4 different places at the bottom of your foot.

    Alphabet Game

    Feet stretches on the floor "drawing the alphabet"

    Next, sit up in bed and hang your legs over the side to play the alphabet game with your foot. Point your big toe and draw the alphabet from A to Z with each foot to strengthen and stretch the foot and calf.

    Roll It Out

    Close-up of foot rolling a massage ball underneath

    After the alphabet game, slowly stand up and place one foot on a massage ball, tennis ball, or frozen water bottle and slowly roll it across the bottom of the foot starting at the heel. Once you reach your toes go back slowly in the other direction. Repeat 3 times for each foot.

    Choosing a frozen water bottle gives you the bonus of reducing inflammation while the rolling massage helps you get prepared to step and move.

    Before or After Lunch

    Step Stretch

    Step stretch for plantar fasciitis pain

    Find the nearest set of stairs and stand on the bottom step. Put the ball of the foot you want to stretch on the step and let the heel drop down for 30 seconds. Switch to the other foot and do the same. Stretch each foot 3 times.

    Heel Press

    Feet on the floor facing wall performing a heel press stretch

    Stand facing a wall and place both hands against the wall. Step one foot back and press the heel of that foot firmly into the ground keeping your leg straight. Move your hips forward until you feel a stretch in your calf. Hold 30 seconds. Switch legs and repeat. Try 3 times per foot. Don’t bounce! Remember that tight calves are often the origin of heel pain.

    Just Before Bed

    Washcloth Exercise

    Close-up of foot squeezing washcloth on the floor

    Sit on a chair or the edge of your bed with a washcloth on the floor. Keep your heel on the ground and lift the washcloth with your toes. Release and repeat 10 times. Repeat on the other foot.

    Seated Straight Leg Stretch

    Chris Freytag sitting on floor stretching heel with resistance band

    Grab a long band and or towel and sit down on the floor with your legs straight out in front of you. Place the band or towel around one foot, keeping that leg straight. Gently pull back on the band or towel holding for 30 seconds and breathing gently. Switch to the other floor. Stretch each side 3 times.

    Additional Plantar Fasciitis Treatments

    In addition to performing the above stretches for plantar fasciitis, you may want to add on some additional treatments.

    When plantar fasciitis is treated early, most people resolve their pain with conservative treatments within six weeks. However, sometimes it takes a few treatments stacked on top of one another.

    Here are some tried and true treatment options that can be utilized to relieve plantar fasciitis pain:

    • Ice

    Just like with other injuries, the inflammation of plantar fasciitis can be helped with ice. The best way to do this is to use a frozen water bottle and roll it back and forth under your foot for about 10 minutes, several times a day. Do it at meals, under your desk while you work, or even at night when you watch TV. Be consistent.

    • Massage

    No, you don’t have to pay for it. While you are sitting, roll a tennis ball around under your foot to massage the area. It works like a foam roller for your foot. Of course, the frozen water bottle also serves this purpose.

    • Medication

    Over-the-counter anti-inflammatories can help. Ibuprofen or Naproxin are good bets to reduce inflammation and provide pain relief.

    • Rest

    Your feet need time off from whatever is causing the issue. Stop or cut way back on high-impact exercises.

    What a great prescription, huh? Most people wear their workout shoes for far too long before replacing them.

    Remember that the plantar fascia muscle, which runs along the bottom of your foot, helps support the arch of your foot. So it makes sense that if you do not wear shoes with proper support you are putting extra wear and tear on that fascia. This leads to the muscle being strained and small tears can be created.

    Related: The Best Shoes For Plantar Fasciitis

    Also, many find relief by wearing supportive shoes or shoe inserts (more on that below) very regularly. Keeping shoes on as much as possible allows the fascia to heal more quickly and maintain support.

    Working Out with Plantar Fasciitis

    Women doing child's pose in a yoga class

    So, is it okay to work out with plantar fasciitis? Yes!

    Exercising with plantar fasciitis is, in general, something you can do. Just be aware that you may have to adjust your workouts until the problem is resolved and even then, make sure you resume your regular activities slowly.

    There are two things to remember when you decide to work out with plantar fasciitis.

    • It is critically important to wear proper, supportive shoes at all times! Even if you participate in water aerobics, there are shoes for you and you need to have them on!
    • Participate only in things that will not contribute to the heel strike or pounding of your feet. Here are some suggestions.

    Workouts To Try With Plantar Fasciitis:

    These workouts are typically low impact: meaning they reduce the amount of impact that your foot will have to absorb.

    Workouts To Avoid With Plantar Fasciitis:

    These workouts are typically high impact: meaning the amount of impact your foot will have to absorb is not recommended when dealing with plantar fasciitis.

    • Running
    • Jumping
    • Bouncing
    • Step Aerobics
    • Walking for fitness
    • Going barefoot or wearing flip-flops (use shoes even in your home!)

    Shoe Inserts For Plantar Fasciitis

    Womans legs from knee down standing on wood floor next to blue shoe inserts

    Cheap or improper shoes can be one of the causes of plantar fasciitis, but before you go buying brand new shoes, you may also consider shoe inserts. Inserts last longer and can be moved from shoe to shoe as needed.

    Here are some things to keep in mind when looking for shoe inserts:

    1. Look for insoles that have been well-tested and recommended by other users. If you don’t know someone personally, read the reviews online.
    2. Take time to know your own feet before you buy. Neutral? Pronator? Supinator? Get a diagnosis from a medical professional or a specialized running store that uses a treadmill to watch you and help you understand your gait.
    3. Look for inserts with deep heel cups. Generally, those who experience plantar fasciitis need more support in the arches of the feet. A deeper heel cup will provide this. Do you have flat feet? Low Arches? Moderate arches? If you aren’t sure, Runner’s World provides you with the Wet Feet Test that you can do at home to determine the amount of arch support you will need.
    4. Give the inserts time to break-in. Just like a new pair of shoes, the inserts will change the foot movement and your feet will need time to adjust. Do it in small doses.

    Here are a few of our favorite options to help you get started:

    Superfeet Black Premium Insoles

    Custom designed for low-medium arch foot types they are considered one of the best on the market for flat feel. Other Superfeet Insoles fit different foot shapes. The Superfeet Blue, for more of a medium arch, is one of the best sellers out there.

    Powerstep Protech Orthotic Supports

    Plantar Fasciitis sufferers have chosen these for a long time reporting great results. These have a deep heel cup, dual layers for better shock absorption, and anti-microbial protection for freshness.

    Powerstep Unisex Pinnacle Maxx Insole

    If you are a severe pronator this is a great choice for you. The Powerstep has a slightly angled exterior heel platform to provide motion control. These are also anti-microbial.

    GEL Orthotic Shoe Gel Insoles

    Amazon Like shock absorbers for your car, these babies have a cushy gel material for gentle relief. One thing to consider: these come oversized for you to trim to fit your size rather than coming in a specific size set to your foot. This turns some people off.

    Airplus Plantar Fasciitis Orthotic

    Airplus unisex adult shoe insoles, Blue, Men s 7-13 US
    Buy Now
    We earn a commission if you make a purchase, at no additional cost to you.
    02/19/2024 11:26 am GMT
    Here is another choice with gel insert cushions. These also have the deep heel cup we recommend. Those who reviewed the Syono often noted they provide more stability than other more notable name brands they have tried.


    Stretching, avoiding high-impact workouts, and using the proper foot support all play a role in solving plantar fasciitis pain.

    Be sure to see your doctor if the pain persists for more than three to four weeks with conservative treatments.

    Best of luck and remember that slowing down now will help you continue to move for many years to come!

    READ THIS NEXT: 7 Workout Mistakes That Can Leave You In Pain

    Fitness, Healthy Living, Lifestyle, Pain + Recovery, Training Advice

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    on Reply

    * Is it possible to keep athletic tape on while wearing a night-splint (so that I don't have to rewrap my foot every single day)? * Do you recommend keeping the foot taped while backpacking? Thanks!

      on Reply

      Brian - I would consult your doctor if you are wearing athletic tape and a night-splint for an injury or a specific reason. However, with my experience, I would just do the night-splint and take off the tape. While you want to compress (RICE) injuries, you don't want to have this much compression on it at all times. Plus the athletic tape can get adhesive and can become very sticky at times. Again, I would consult your doctor on keeping your foot taped during backpacking, but if this provides extra support and security while moving, it may be a good idea to keep it on.

    on Reply

    I had it so bad I was out from work for two weeks then it hurt still for months. Started taking magnesium supplements, stretching , powerstep pinnacle max insole (I have super high arches) and deep tissue massage. I tried bowen and Mysofacial release and although I am in pain for a few days after deep tissue massage worked the best. I also take epsom salt bathes and ice often. Oh and massaging my feet with a tennis ball and golf ball. Still not perfect but 90% better.

    on Reply

    I have bone spurs with PF as well. For many years I taught hi-lo aerobics, ran, taught a low impact class which was done in bare feet, plus stilettos were my best friend. Cortisone shots used to help but not so much anymore. I think I'm at my limit with them. Not being able to work out as I used to is a bummer. Trying Pilates now, but it bores me to tears. If I travel by car for more than an hour I have to wear the boot or I'll have a huge flare and be down for a few weeks. Avoiding surgery like the plague and will try custom orthotics.

    on Reply

    I feel really sorry for anyone who has had this long term. My has just started, my favourite exercise is aquafit, three per week plus several hours of tennis. I thought I had bruised my right foot/heel but now I know what’s wrong. My own fault in a way, I stopped wearing aqua shoes as they caused drag and made some exercises difficult, big mistake, also I’ve worn flip flops at home and we have stone floors. I’m hoping a holiday with no aqua will ease what has happened but I’m going to ensure I wear my aqua shoes at all times from now on.

    on Reply

    I am 54.I have had PF for a year and a half and it is really awful. I went from 7 or 8 Aquafit sessions a week to 0. Cannot even walk around the loch. 20 minutes and my feet are done in especially the right though it stared on the left. I received laser treatment on the nhs which did help the left one to some extent but as I say the right one is sore. I have put on abut 3 stone and I am just fed up with it. I feel really old and frumpy because I have to wear trainers like Sketchers all the time and I cannot contemplate going anywhere on holiday where a lot of walking is involved. I feel I am just one of those older women you see with bad feet and wonder why sob sob. Self pity mode has kicked in lol.

    on Reply

    I had pf gor 4 years had physio .. sports podiatrists orthotics etc I had it in both feet ... what fixed it ... 2 sessions of Bowen therapy . The first one created such an inflamitary response was wondering what I had done .. the second one a couple of weeks later fixed it permanently I carried non running after that and have had nil issues for 9 years .. I decided to add some foam rolling into my running following a professional programme ... which has created inflammation in my calves and plantar which has not gone away ... heading back to Bowen therapy I know it works

    on Reply

    I feel your on a trainer active great down to 0workouts&30 waitng to see my foot dr soon as i can get in..the pain is so take the operation if i get offered it.. but a friend of mine just told me last night its a50/50 chance it works..i dont know if thats true but..i cant take this pain.its rediculous..i NEED TO WORKOUT..not lay in this bed anymore its terrible..

    on Reply

    I have had PT for 6 months- there is a guy on You Tube William Prowse IV who had PT in his early 20s from gymnastics. He knows so much about PT. It might be worth watching his videos. I also got his book ( ebook Pantar Faciitis survival guide), for about £5 and it goes through a programme to help get rid of PT. I have just started the programme

    on Reply

    I've suffered from PF for almost 7 years now. I've seen 3 Podiatrists and none have come up with anything that helps me. In fact, they all have the same playbook and none of their suggestions helped. I have done ice: doesn't do anything but make my foot cold; I've done PT and it made my pain worse; I've done all the stretching exercises: has not relieved any pain; I've spent thousands of dollars on inserts and shoes and none have relieved my pain: makes pain worse; I currently wear a night splint: makes my foot go numb and I can't sleep; I've taken the anti-inflammatory meds with no effect: even used anti-inflammatory topical that did nothing. Each Podiatrist has basically kicked me out of their office because their playbook didn't work for me. I now have additional health problems because of this. I have knee pain, difficulty walking through the grocery store, can't do anything that involves using my feet for more than 15 minutes so I have gained 70lbs. My blood pressure is rising because I can't work out anymore. No one will help me. No one will leave that playbook alone and actually help me. And now depression has set in. So kudos to the medical field for their epic fail.

      on Reply

      Hey! here is a link for chronic situations, these are extensive ways and found most effective for chronic situations. Hope this helps!

      on Reply

      I had PF for 2.5 years and tried pretty much everything other than surgery. My podiatrist finally said I had to get off the foot. I wore a boot and used a knee scooter for several months and it finally went away. Unfortunately, it just came back about 2 days ago, but in my other foot. It was a hassle staying off of it as I am a teacher and I work 2 jobs, but it did finally get rid of it.

    on Reply

    I had bone spurs along with PF. Orthotics worked great until my PF tissue had scarred soooo much it wouldn't stretch anymore. I had surgery and it cured it. They cut a tinyclit on each side of my heel, then cut the tissue 3/4 of the with across allowing it to stretch. Walking cast boot for 2 weeks. Didn't need orthotics anymore, but still wear shoes with good arches. Avia is a good walking shoe. It took a good year to heal & now I can go bare foot as well. Eventually had other one done & life is much better!! 😀👣

    (This will help us personalize your experience so that you can get the best advice possible from us!)
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