Plantar Fasciitis Exercises: 10 Steps To Help Relieve Pain

Plantar Fasciitis is a common type of inflammation that occurs when the plantar fascia is excessively stretched. The pain is commonly felt in the arch and heel in one or both feet, usually worst in the morning during the first few steps or after sitting for a long time.

People who are at high risk of developing Plantar fasciitis:

  • If you are overweight or obese
  • If you are pregnant
  • If you are a long-distance runner
  • If you stand or walk for long hours
  • If you have high arches or flat feet
  • If you wear uncomfortable and unsupported shoes


These simple exercises will keep your feet strong and help reduce foot & ankle pain. Make sure you maintain proper posture by sitting up straight for the exercises that require sitting in a chair.

1. Towel Curls
Sit down in a chair with your heels under your knees. Place your feet flat at the end of the towel and use your toes to pull the other end of the towel towards you. Make sure your heel stays where it is while you move a little bit of towel each time you extend and pull back. Repeat 4-5 times and move in the opposite direction.
Plantar Fasciitis Exercise 1

2. Ball Roll

Sit on a chair and place a tennis ball on the floor near your feet. Move your foot on top of the tennis ball and roll it around the ball. Use the ball to massage the bottom of your foot for 3-5 minutes. You can increase or decrease the pressure on the tennis ball as needed.
Plantar Fasciitis Exercise 2

3. Frozen Bottle Roll

Place a bottle of water in the freezer until it turns into ice. Roll the frozen bottle under your foot similar to a ball roll. This helps reduce inflammation.
Plantar Fasciitis Exercise 3

4. Marble Pick Ups

Place marbles and a cup on the floor. Use your toes to pick up one marble and slowly place it in the cup. Repeat it 7-8 times on each foot.
Plantar Fasciitis Exercise 4

5. Ankle Circles

Sit up straight on a chair and lift your foot to draw circles using the big toe. Draw circles using your big toe clockwise and anticlockwise.
Plantar Fasciitis Exercise 4
6. Heel Raises

Stand up straight and place your hands on the back of a chair for support. Raise your heels and try to stand on your toes to stretch your arch. Hold this position for 10-20 seconds and lower your heels back down slowly. If you can hold your balance, try the same exercise on a step.
Plantar Fasciitis Exercise 6
7. Towel Stretch

Sit up straight on the ground with your legs extended and knees straight. Place a folded towel around your foot and gently pull it towards you. Hold it for 15-20 seconds and repeat 3-4 times on each foot.

Plantar Fasciitis Exercise 7
8. Big Toe Stretch

Sit up straight on a chair and cross one leg over the other. Make sure your other foot is flat on the ground. Hold your big toe with your fingers and gently move it toward you and away from the other toes. Hold this stretch for 15 seconds and move it in the opposite direction for 15 seconds. You can repeat this 3-4 times on each foot.
Plantar Fasciitis Exercise 8
9. Toe Splay

Sit up straight on a chair and place your feet flat on the ground. Spread your toes away from each other and hold the stretch for 5-7 seconds and release. Repeat 5-6 times.
Plantar Fasciitis Exercise 9
10. Calf Stretch

Stand facing a wall, about one and a half foot lengths away. Place both hands on the wall at shoulder height. Your arms should be outstretched; adjust your feet as necessary. With your feet pointing straight ahead, place one foot in the back of the other. The front leg should have a bent knee and the leg behind it should have a straight knee. Gently bend forward with your right heel on the ground. Hold for the stretch for 15-30 seconds and reverse the position of your legs to repeat the stretch.
Plantar Fasciitis Exercise 10


Exercising combined with the following tips can help relieve plantar fasciitis pain:

    • Avoid running on hard or uneven ground
    • Avoid wearing high heeled shoes
    • Wear shoes with proper arch support
    • Wear orthotics that support your arches and heel
    • Maintain a healthy weight
    • Massaging the feet
    • Icing the area for 10-20 minutes at a time


Article by Tatiana Stec