5 Plantar Fasciitis Stretches for Pain Relief
Key takeaways:
Your plantar fascia is a flat ligament on the bottom of your foot that absorbs shock and supports your arch.
Too much stress or strain on your foot can lead to plantar fasciitis, a common cause of heel pain.
Stretches for plantar fasciitis may relieve pain and help the condition resolve over time.
Ever wake up with nagging heel pain? If so, you know what it's like to have one of the main symptoms of plantar fasciitis. This condition affects nearly 2 million people a year and is a common cause of heel pain. The good news is that it usually resolves with simple treatments, including stretches for plantar fasciitis. But you'll want to talk to your healthcare provider first to confirm that your heel pain is plantar fasciitis and that stretching is right for you.
What is plantar fasciitis?
The plantar fascia is a thin, flat ligament that connects your heel bone to the front of your foot. It supports the arch of your foot and is a natural shock absorber when you walk or run. If you move your toes up and down, you can see and feel your plantar fascia.
Experts believe that overuse or repetitive strain on your foot can create tiny tears in this tissue, causing plantar fasciitis. Pain and stiffness are common symptoms of the condition, which can affect one or both feet at the same time.
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Most people will feel that pain at the insertion point of the plantar fascia right at the heel. Those first steps in the morning are often the most painful, as the plantar fascia may tighten after periods of inactivity (such as while sleeping). That's why you might also feel pain after prolonged sitting or standing. Certain activities like running can also make it worse.
What are the best stretches for plantar fasciitis?
Luckily, most cases of plantar fasciitis will ease with simple methods, including strengthening and stretching exercises. Research shows that stretching is critical in managing your plantar fasciitis.
Stretches for plantar fasciitis should target the plantar fascia, calf muscles, and Achilles tendon to help relieve pain. They can also strengthen muscles in your feet and legs, which may stabilize your movements and put less stress on your feet.
Here are five stretches to ease plantar fasciitis pain.
1. Toe extension
Plantar fascia stretches may improve pain and function better than Achilles tendon stretches alone. So if you are short on time, consider starting with exercises that stretch your plantar fascia and your calf.
The toe extension stretch can help loosen up the plantar fascia and ease your pain in the morning.
Step 1: Sit in a chair with your back straight, and cross one leg over the other. You will perform the stretch on the leg that is crossed on top. You can start with either leg on top if you have plantar fasciitis in both feet. Then, switch legs to stretch the plantar fascia in both feet.
Step 2: Grab your toes with one hand.
Step 3: Slowly bend your toes and ankle toward you as far as possible until you feel the stretch along the bottom of your foot.
Step 4: Hold the stretch for 10 to 20 seconds, then repeat it for 2 to 3 minutes.
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2. Towel stretch
The towel stretch also targets both your plantar fascia and calf muscles. And you can do it before you get out of bed in the morning to help relieve heel pain. Before you start this move, fold a towel lengthwise.
Step 1: Sit down and extend your leg (with the affected foot) straight out in front of you.
Step 2: Place the folded towel around your foot and hold each end of the towel. It's important to place the towel just beneath your toes because you want the stretch to pull the top of your foot.
Step 3: Gently pull the towel toward you as you feel a stretch in your calf and the bottom of your foot.
Step 4: Hold it for 45 seconds and repeat the move 2 to 3 times.
3. Standing calf stretch
This standing calf stretch elongates your calf muscle and Achilles tendon (behind your heel) to keep your foot flexible. Tight calf muscles can aggravate plantar fasciitis.
Step 1: Stand in front of a wall. Extend your arms straight out in front of you and place your palms flat against the wall.
Step 2: Place the leg you want to stretch back behind you. Keep that leg straight and your heel flat on the ground.
Step 3: Lean forward, bending your elbows and front knee until you feel a stretch in the calf muscle of your back leg.
Step 4: Hold the position for 30 to 60 seconds and repeat the stretch 5 times.
Step 5: Switch the position of your legs to stretch both calves.
4. Toe curls
The toe curl exercise helps improve plantar fascia flexibility and strengthens the muscles in your feet to support your arch.
Step 1: Lay a small towel flat on the floor.
Step 2: Curl the toes in your affected foot to scrunch the towel toward you.
Step 3: Keep your heel on the ground so you only use your toes to move the towel.
Step 4: Lay the towel flat again and repeat the move 10 times.
5. Ice bottle massage
An ice bottle massage is a great exercise to soothe plantar fasciitis pain. All you need is a frozen water bottle. If the bottle feels too cold or uncomfortable, take breaks or place a washcloth or thin towel on top of the bottle.
Step 1: Rest your foot on a frozen water bottle.
Step 2: Roll your foot back and forth over the bottle, starting at the heel and slowly moving toward your toes.
Step 3: Reverse your movement in the other direction.
Step 4: Continue rolling for 3 to 5 minutes.
Can stretching worsen plantar fasciitis?
Overstretching or stretching with improper form could make plantar fasciitis pain worse. But generally, experts say that doing the stretches above should improve your plantar fasciitis — not make it worse. Your stretching technique is critical. Improper form could make the stretches ineffective or possibly cause more pain.
Stretching can create a pulling sensation that is mildly uncomfortable. But it should not hurt. If you feel pain, you may be stretching too deeply.
As your flexibility improves, you can stretch with less discomfort. You may be able to perform the stretches two to three times a day. But make sure you don't overdo it. And remember to avoid activities that worsen your heel pain if you can.
It's a good idea to talk to your healthcare provider before trying new stretches. If your symptoms worsen or don't improve in a few weeks, your provider can examine your foot and rule out other issues. Some other causes of heel pain include tarsal tunnel syndrome, stress fractures, and sciatica.
Are there other remedies to treat plantar fasciitis?
Your healthcare provider might recommend physical therapy or at-home strengthening and stretching exercises. In addition to this, treatment for plantar fasciitis may include:
Activity changes: Consider taking a short break from activities — like running on hard surfaces — that worsen plantar fasciitis pain. But you don't have to avoid physical activity altogether.
Supportive footwear: Your footwear — including worn-out shoes, high heels, and flip-flops — can increase the strain on your feet. While there's no "best" shoe for plantar fasciitis, you should look for options with cushioned soles and firm arch support.
Orthotics: Over-the-counter shoe inserts or prescription orthotics can absorb shock and reduce heel pain. Examples include arch supports, foot pads, and heel inserts.
If you don't see improvement after 6 to 12 months of first-choice treatment, your provider may refer you to an orthopedic surgeon for other options. These might include corticosteroid injection, therapeutic ultrasound, or surgery.
The bottom line
Plantar fasciitis is a common condition that causes heel pain, especially in the morning or after activities like running or prolonged standing. Most people will see significant improvements with strengthening exercises and stretches for plantar fasciitis. Talk to your healthcare provider about a home exercise program, which typically includes plantar fascia and calf muscle stretches.
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References
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Martin, R. L., et al. (2014). Heel pain—plantar fasciitis: Revision 2014. Journal of Orthopaedic and Sports Physical Therapy.
Perri, M. J., et al. (2022). Plantar fasciitis and bone spurs. OrthoInfo.
Thong-On, S., et al. (2019). Effects of strengthening and stretching exercises on the temporospatial gait parameters in patients with plantar fasciitis: A randomized controlled trial. Annals of Rehabilitation Medicine.
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