10 Plantar Fasciitis Stretches to Do at Home
Prevent and ease plantar fasciitis pain with these simple, yet effective moves.
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Medically reviewed by Erin Pereira, PT, DPT
If you experience foot pain, it could be due to a condition called plantar fasciitis. This occurs when the band of tissue supporting the arch of your foot, known as the plantar fascia, becomes inflamed.
This tissue is a lengthy ligament located on the bottom of your foot that connects the front of your foot to your heel while supporting the arch. Micro-tears in the plantar fascia can occur due to high-impact activities such as jumping and running. This can cause inflammation, resulting in stiffness and pain.
Doing too much too soon is often the cause of plantar fasciitis. Sports that involve lots of jumping, like dancing and running, can also lead to plantar fasciitis. Anecdotally, plantar fasciitis is a very common running injury. That's why there are specialized running shoes that can help. If you're new to running, it's vital to pick the right shoes to avoid getting injured. In the meantime, if you are already struggling with plantar fasciitis, there are stretches and exercises that can be done to alleviate pain. Here are 10 stretches you can do at home.
Common Plantar Fasciitis Symptoms
Heel pain, especially in the morning or after inactivity
Swollen and stiff tissues
Arch or heel pain or pain extending along the bottom of the foot that can worsen after activity
Related: Expert Tested: The 10 Best Cushioned Shoes for Walking
Benefits of Plantar Fasciitis Stretches
People with plantar fasciitis often struggle to find relief from pain, which can worsen when sitting or standing for long periods. However, one effective way to alleviate this condition's discomfort is by gently stretching the plantar fascia, says John Gallucci Jr., DPT, MS, PT, ATC, a doctor of physical therapy, certified athletic trainer, and the CEO of JAG Physical Therapy.
"Although a cause for the inflammation may be from overstretching or overworking the feet, gently stretching the inflamed area can prevent pain as it will help loosen the tissue," says Dr. Gallucci. "If the tissue begins to become less tight over time, it can help prevent future tearing and reduce the stress placed on the feet."
In fact, stretching and strengthening the calf muscles and bottom of the foot is essential for long-term relief, says Claire Morrow, DPT, PT, FAAOMPT, a doctor of physical therapy and orthopedic clinical specialist with Hinge Health. "Since plantar fasciitis is made worse by poor shock absorption, it is helpful to strengthen your natural shock absorbers."
Including mobility exercises and active stretches can strengthen tissues for even more relief.
Types of Stretches for Plantar Fasciitis Relief
Dr. Gallucci recommends a combination of static and dynamic (or active) stretches for the plantar fascia area to help alleviate pain. A static stretch is held for an extended period, typically 10 to 20 seconds, in one position. Dynamic stretching is not held for an extended period. Instead, movement occurs over an extended period of time and involves the use of supplies or equipment.
Static stretching works well to decrease pain, but for long-term improvements in mobility, Dr. Morrow recommends combining stretching with strengthening in a full, pain-free range of motion. These movements are especially important as part of a warm-up.
Pro Tip: Perform Stretches on Both Sides
Lindy Royer, PT, NCPT, a physical therapist and balanced body educator at Balanced Body, recommends performing each movement on both sides of the body, regardless of which side is painful. This will help maintain balance and prevent pain from occurring in the other foot.
Static Stretches for Plantar Fasciitis
Static stretches (positions that you hold) can be useful tools in alleviating pain and loosening tight tissues. The following stretches are recommended by Royer, Dr. Morrow, and Dr. Gallucci. These movements can also prevent pain from reoccurring. Here's what you need to know.
Seated Plantar Fascia Towel Stretch
Dr. Galluci recommends this gentle stretch for your foot and hamstring. Here is how the seated towel stretch is performed.
Sit on the ground or on a firm, flat surface.
Place a towel underneath your lower leg making sure it comes up around your foot.
Pull on the towel so you begin to feel a stretch in your lower leg and the bottom of your foot. Your toes should splay backward from the pull of the towel, emphasizing the stretch on the plantar fascia.
Hold this stretch for 30 seconds and complete it three times.
Related: How to Do a Towel Calf Stretch
Seated Plantar Fascia Stretch
This simple stretch from Dr. Gallucci can safely relieve tightness in the bottom of your foot. Here's how to do it.
Sit in a chair.
Cross one leg over the other so the involved foot is resting on the opposite knee.
Take your hands and cup them around your foot, pulling your toes back toward your shin until you feel a stretch in the bottom of your foot.
Hold this stretch for 20 seconds, and complete it four times.
Standing Calf and Foot Stretch
This stretch from Dr. Morrow addresses the gastrocnemius and soleus, two muscles in the calves. It also relieves tightness that can lead to plantar fasciitis pain. Here's how it is performed.
Place your hands against a wall with one foot behind you.
Press the back heel to the ground, keeping your knee straight, and push your hips forward. You should feel a stretch in the back of your leg, just below the knee.
Repeat this movement, but with your knee slightly bent to stretch the lower part of your calf. In this variation, you may want to sit your hips down to feel the stretch closer to your ankles.
Aim to complete this stretch two to three times per day, holding for a total of 3 minutes (90 seconds per stretch). You can hold it all at once or split it up into smaller segments, like 20 to 30 seconds.
Dynamic Stretches
Try these dynamic, active stretches from Royer, Dr. Morrow, and Dr. Gallucci to relieve pain and strengthen tissues. Dr. Morrow particularly recommends dynamic stretching as a warm-up before any activity, like walking or running.
Before you plan to walk or run, walk on your toes for a few steps. Then switch to walking on your heels, followed by a few calf stretches. Hold each stretch for a few seconds, pushing out of the stretch each time. Repeat each motion 10 times and repeat the cycle two to three times.
Here are some additional stretches you can try incorporating at home.
Related: 3 Easy Stretches for Your Calves
Hamstring, Calf, and Foot Stretch
This active stretch is helpful because the plantar fascia is part of a system that includes the back of the leg, says Royer. Here's how to do it.
Lie facing a doorway with the affected leg on the wall next to the door opening and the non-symptomatic leg either bent or straight (whatever is most comfortable) in the opening.
Position yourself far enough away from the door so you can fully straighten the knee of the symptomatic leg and feel a gentle stretch in the back of the leg.
Keep the heel pressed into the wall. Then, point and flex the foot for up to 10 repetitions. Each time you flex the foot bring the top of the foot toward the front of the shin. You will feel an increase in the stretch. You may notice this in the leg, foot, or both.
Rest for about 30 seconds and repeat on the non-symptomatic side.
Heel Raise
This active stretch from Dr. Morrow can be done on two legs or one leg, whichever you can tolerate. Here's how it is performed.
Stand in front of a wall or stool and rest your hands for balance.
Press the ball of your foot into the ground as your heel lifts up.
Avoid leaning forward while you do this.
Aim for three sets of 15, once a day.
Foot Mobility Movement
This mobility exercise from Royer supports training the natural mobility of the foot to relieve and prevent tightness. Here's how to do it.
Sit with your symptomatic leg crossed over the opposite thigh, similar to the position of a Figure 4 stretch you do when lying on the floor.
Place one hand under your heel and the other around the ball of the foot.
Create a twisting motion between the heel and the front (like unscrewing a jar) of the foot by moving your hands in opposite directions.
Go back and forth, twisting the front of the foot one way, then the other, up to 10 repetitions.
Repeat on the other side.
Active Heel Drops
Royer recommends active heel drops to strengthen and stretch the calves and mobilize the ankles while providing a stretch for the bottoms of your feet. As symptoms improve, Royer suggests trying this exercise while standing on one leg. Here's how to begin.
Stand on the edge of a step with the balls of the feet supported on the step and the arch of the foot and heels off the step.
Hold a railing or other support if needed for balance.
Move the heels below the step by imagining you are pulling the top of the foot toward the front of the shin. You will feel a stretch in the back of the legs and activity in the front of the shins.
Raise the heels slowly and as far as possible.
Hold for three counts.
Lower three counts by pulling the tops of the feet toward the front of the foot to return to the starting position.
Hold three counts.
Repeat for five to 10 repetitions.
Independent Toe Exercise
Try this challenging option from Royer as a progression from the typical towel stretch activity. Here's what you need to do.
Use a light-medium piece of resistance band.
Place the band around the big toe of the symptomatic foot.
Pull on the band and guide the toe toward the shin, allowing the ankle to flex with the motion.
Press/curl the toe into the resistance band, allowing the foot and ankle to point with the motion of the toe.
Repeat up to 10 reps.
Continue the same exercise with each toe individually up to 10 reps.
Repeat on the other side.
Tip
You’ll notice the other toes will match the movement of the big toe during this exercise—that’s OK. Do your best to focus only on the big toe.
Foot Rolling With Water Bottle
Dr. Gallucci recommends using a frozen water bottle to find the areas of tenderness while at the same time icing the area to help relieve the pain. Here's how to begin.
Freeze a water bottle so it’s firm.
Sit in a chair and place the frozen water bottle under the involved foot.
Roll the water bottle back and forth along the length of your foot
Focus on areas with the most tenderness.
Perform the movement for up to 20 minutes in intervals or until the water bottle thaws.
Foot Rolling With Ball
Plantar fasciitis pain can improve with the use of a golf ball, lacrosse ball, or a softer foam or hollow ball to roll on the bottom of the foot in the areas that are most tender, Dr. Gallucci says. Here's how it is done.
Place a ball, with a size ranging from a golf ball to a lacrosse ball, under your foot in the area of pain.
Roll the ball back and forth between the areas of pain and the surrounding areas to stretch and loosen up the tissue.
Complete in 3-minute intervals.
When to Seek Care
The American Academy of Orthopaedic Surgeons (AAOS) reports that roughly 90% of people with plantar fasciitis will experience relief within 10 months of starting basic treatments, including at-home exercises. However, sometimes more treatment is necessary. If stretching and mobility exercises don't relieve your pain—or if the pain increases or persists—a professional can design a program specifically for you.
Also, if you're experiencing ongoing plantar fasciitis, it's crucial to identify the root cause. Seeking guidance from a healthcare professional can help determine if your condition is related to your anatomy. In some cases, orthotics or supportive shoes could be required for relief.
Related: The 11 Best Plantar Fasciitis and Heel Spur Relief Products Available
Read the original article on Verywell Fitness.
