5 Most Effective Plantar Fasciitis Exercises

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5 Most Effective Plantar Fasciitis Exercises

Have you ever felt like somebody was trying to bang nails into your heel? If that’s the case, you are not alone, and you are most probably suffering from plantar fasciitis, one of the usual reasons for foot pain. Plantar fasciitis is a medical term that refers to the inflammation of the plantar fascia which is a connective tissue located at the bottom of one’s foot. By practicing the plantar fasciitis exercises we’ve gathered here your feet’s condition will improve, and you will be able to walk painlessly again.

Workout: Effective Plantar Fasciitis Exercises

Regardless of whether you are an active person or not, poor arch support and tight muscles around your foot qualify you as a suitable candidate to suffer from this condition. The way you walk may be contributing to maintaining the inflammation of your plantar fascia so the first thing to do should be to add the right insoles to your shoes, to protect your feet when walking. At the same time, performing the following exercises regularly will help you get rid of the inflammation and will improve your feet so you don’t experience this painful condition again in the future. Additionally, since we spend so many hours sleeping, it is an excellent idea to employ night splints to stretch your plantar fascia during the night.

1. Massage With An Ice-Bottle

Massaging your foot with an Ice-Bottle is a great way to decrease the inflammation of your plantar fascia as well as to improve the general mobility in your arch and foot. When trying to freeze a water bottle make sure that it is not filled to the top, otherwise it may explode while in the fridge. Once you have your ice-bottle, slowly roll your foot over it for about 10 minutes. You can repeat it several times a day.

Plantar Fasciitis Exercises: Massage With An Ice-Bottle
Massage With An Ice-Bottle

Once the inflammation is under control, you can proceed to improve the flexibility of your calf and plantar fascia with the following plantar fasciitis exercises.

2. Stretching Your Calf In Bed

If you suffer from plantar fasciitis you already know that the first few steps you take immediately after getting out of bed can be troublesome, to say the least. It’s not the best way to start the day, is it? Moreover, having tense muscles in your lower leg is the same as adding salt to the wound since your plantar fascia is more rigid and predisposed to injury.

Exercises For Plantar Fasciitis: Calf Stretch In Bed
Calf Stretch In Bed

With this exercise, you will be able to relax the muscles in your calf, and all you need is a towel or a belt.  Put the loop of the towel/belt around the ball of your foot and verify your leg is straight. Gently pull towards your body until you feel a stretch in the lower part of your leg. Hold this position for 30 seconds and repeat five times before finally taking a step out of bed.

As you can see in the following video, you can also do this stretch while sitting.

3. Stretching Your Plantar Fascia

In addition to stretching your calf, it is also essential to stretch your plantar fascia in order to lessen its irritation. An efficient and simple way to achieve it is to pull your big toes back with your hand while sitting in a chair or cross-legged. Start with your right foot and use your hand to pull the big toe back for 10 seconds.

Plantar Fasciitis Exercises: Plantar Fascia Stretch
Plantar Fascia Stretch

You should feel the stretch between your heel and the ball of your foot. You must repeat this stretch 30 times a day.

4. Stretching Your Calf When Standing

This exercise is vital for a quick recovery since you are stretching the two main muscles in your lower leg. You need to stand against a wall with your arms outstretched; one foot should be under your shoulders and the other behind your body. Now push your heel towards the floor till you experience a stretch in the lower part of your leg and maintain it for 30 seconds. Repeat it three times with each foot.

Exercises For Plantar Fasciitis: Stretching Your Calf When Standing
Stretching Your Calf When Standing

You can check the next video for more details on the stretch.

5. Massage With A Tennis Ball

Everyone loves massages so as the last element in this sequence of plantar fasciitis exercises we’ve chosen an extremely pleasant one. Regular foot exercise combined with feet massages, which apply intense pressure on the arch, can aid significantly to overcome plantar fasciitis. The best option to obtain this kind of massage is to visit a physiotherapist, but there is a low-cost alternative that can help you immensely and it involves the use of a tennis ball.

Exercises For Plantar Fasciitis: Massage With A Tennis Ball
Massage With A Tennis Ball

Place the tennis ball on the floor and then roll it kindly under your foot for 3 minutes. Take deep breaths for 30 seconds to 1 minute. You will feel relieved as the ball loosens up the stiffness in your sole’s tissues and joints. If you fancy a deeper massage put extra pressure on the ball, however, don’t overdo it or hurt yourself.

As an alternative, you can use a spiked ball to get a deep tissue massage. I use this massage ball, and my feet love it.


I should point out that, while these exercises have worked great for me, it took a few weeks of continuous practice before I noticed significant improvements. What I would suggest to you is to combine these exercises with the use of orthotics to find almost immediate relief and to recover faster. I assure you the results are totally worth it. In case you have doubts, I would recommend you to solicit your physician’s opinion before beginning with these exercises.

Are there other plantar fasciitis exercises that have worked for you? If that’s the case you are more than welcome to use the comment section to tell us about them. We crave to hear about your improvements so let us know if these exercises are working for you. Thank you for reading and sharing. Let’s save your feet!

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5 Most Effective Plantar Fasciitis Exercises