Patient education: Exercises for plantar fasciitis (The Basics)

What is plantar fasciitis? — This is when a part of the foot called the plantar fascia gets irritated. The plantar fascia is a tough band of tissue that connects the heel bone to the toes (figure 1).

Heel pain caused by plantar fasciitis is very common. It often affects people who run, jump, or stand for long periods. Most people who get this type of heel pain get better within a year even if they do not get treated.

Why do I need to do exercises if I have plantar fasciitis? — Stretching and strengthening exercises can help ease foot pain and might prevent future foot pain. Below are some stretching and strengthening exercises that might help you.

What stretching exercises should I do? — It's important to warm up your muscles before stretching. This will help prevent injury. To warm up, you can walk, jog, or cycle. Below are some examples of stretching exercises.

Repeat each of these stretches 2 to 3 times. Try to hold each stretch for 5 to 10 seconds. Try to do the stretches 2 to 3 times each day. Breathe slowly and deeply as you do them. Never bounce when doing stretches.

●Heel raises (figure 2) – Stand on a step or book, with your heels handing off of the edge. Hold onto a counter, chair, or handrail to help with balance. Raise up onto your toes, and slowly lower your heel. Start with both feet at the same time. Then, when you can, do 1 leg at a time. You can also place a towel under your toes. Repeat 10 to 15 times, 1 to 3 times each day.

●Calf stretch with towel (figure 3) – Sit or lie on your back with both legs straight. Loop a belt or towel around the ball of 1 foot. Lift your leg up slightly, keeping your knee straight until you feel a stretch in your calf and the back of your thigh. Pull the ball of your foot toward your head, using the belt or towel to feel more of a stretch. Repeat on the other leg. Repeat this stretch 2 to 3 times, 1 to 3 times each day.

●Seated calf stretch (figure 4) – Sit in a chair. Bend 1 leg, and rest the outside of your foot on your other knee. Grab your foot, and pull your toes and foot toward your knee until you feel a stretch along the bottom of your foot. Repeat with your other foot. Repeat this stretch 2 to 3 times, 1 to 3 times each day.

●Ankle circles (figure 5) – Rest your leg on something so your calf is supported and your foot is in the air. Point and flex your foot a few times. Then, make a few circles with your foot by rotating your ankle. Make a few ankle circles going in the other direction. Repeat this stretch 2 to 3 times, 1 to 3 times each day.

●Toe towel curls (figure 6) – Rest your feet on a towel. Curl your toes to grip and release the towel. Repeat over and over for 1 to 2 minutes, 2 times each day.

●Toe curls (figure 7) – Curl your toes around the edge of a book. Then, straighten them. Repeat over and over for 2 minutes, 2 times each day.

What else should I know?

●Exercise, including stretching, might be slightly uncomfortable, but you should not have sharp or severe pain. If you do feel severe pain, stop what you are doing. If severe pain continues, call your doctor or nurse.

●Always warm up your muscles before exercising. Stretching before warming up can lead to injury.

●Doing exercises before a meal can be a good way to get into a routine.

More on this topic

Patient education: Plantar fasciitis (The Basics)

Patient education: Heel and foot pain (caused by plantar fasciitis) (Beyond the Basics)