Top 10 Exercises to Relieve Plantar Fasciitis Pain

May 07 2025, by WALK HERO, 12 min reading time

Plantar fasciitis is one of the most common causes of heel pain, affecting an estimated 2 million people in the United States each year, according to the American Academy of Orthopaedic Surgeons (AAOS). It typically results from repetitive strain to the plantar fascia ligament — the thick band of tissue running along the bottom of the foot — and can significantly impact quality of life, especially for people who spend long hours standing or walking.

While rest and proper footwear are important for recovery, clinical research shows that specific stretching and strengthening exercises can significantly reduce pain and improve function. A 2014 study published in the Journal of Orthopaedic & Sports Physical Therapy found that patients who performed daily plantar fascia-specific stretching experienced greater pain relief at 8 weeks compared to those who used standard treatments alone.

In this article, we introduce 10 evidence-based exercises that target the root causes of plantar fasciitis and help relieve pain naturally.

1. Towel Stretch

Purpose: To lengthen the plantar fascia and calf muscles, especially after sleep.

Instructions:

Sit on the floor with your legs extended.
Loop a towel or resistance band around the ball of your foot.
Gently pull the towel toward you until you feel a stretch in your arch and calf.
Hold for 30 seconds.
Repeat 3 times per foot.

Why it works: A 2006 study in Foot & Ankle International found that stretching the plantar fascia is more effective than Achilles tendon stretching alone in improving morning heel pain.

2. Standing Calf Stretch

Purpose: To loosen tight calf muscles, which are often associated with plantar fasciitis.

Instructions:

Stand facing a wall, place hands against it at shoulder height.
Step one foot back, keeping the heel flat and leg straight.
Bend the front knee slightly and lean forward.
Hold for 30 seconds and switch sides.
Repeat 2–3 times per leg.

According to a review in the Journal of Foot and Ankle Research, limited ankle dorsiflexion (i.e., tight calves) is a risk factor for plantar fasciitis.

3. Plantar Fascia Stretch

Purpose: Directly targets the fascia ligament to reduce tightness.

Instructions:

Sit in a chair and cross one leg over the other.
Grab your toes and gently pull them back toward your shin.
Use your other hand to massage the arch as you stretch.
Hold for 20–30 seconds and repeat 3 times.

A randomized trial by DiGiovanni et al. (2003) demonstrated significant improvement in pain from this stretch after just 8 weeks of daily practice.

4. Toe Curls with a Towel

Purpose: To strengthen the intrinsic muscles of the foot.

Instructions:

Lay a small towel on the floor.
Sit in a chair with your bare feet on the towel.
Use your toes to scrunch the towel toward you.
Repeat for 1–2 minutes per foot.

5. Marble Pickups

Purpose: Improves muscle coordination and strengthens the arch.

Instructions:

Place marbles on the floor.
Use your toes to pick them up and place them in a cup.
Continue for 2–3 minutes per foot.

A study published in Physical Therapy in Sport (2018) found that foot strengthening exercises significantly improved arch support and reduced plantar fascia strain.

6. Rolling Stretch with a Ball or Bottle

Purpose: Relieves tension through myofascial release.

Instructions:

Sit in a chair and place a tennis ball, massage ball, or frozen water bottle under your arch.
Gently roll the foot back and forth for 2–3 minutes.
Do this multiple times a day, especially after activity.

Ice rolling can reduce inflammation and improve short-term comfort after walking or standing.

7. Seated Foot Flexes

Purpose: Improves flexibility in the plantar fascia and promotes blood flow.

Instructions:

Sit with legs extended.
Slowly flex and point your toes.
Hold each position for 5 seconds.
Repeat 10–15 times per foot.

8. Ankle Circles

Purpose: Increases range of motion and reduces foot stiffness.

Instructions:

Sit or lie down and lift one foot off the floor.
Rotate the ankle in full circles, 10 times in each direction.
Repeat with the other foot.

9. Heel Raises

Purpose: Strengthens calf and foot muscles to support the plantar fascia.

Instructions:

Stand near a wall or chair for balance.
Slowly lift your heels and rise onto the balls of your feet.
Hold for 3 seconds, then lower.
Repeat 10–15 times. Perform 2–3 sets daily.

Progressive strengthening has been linked to long-term symptom relief, especially when combined with orthotic support.

10. Arch Lifts

Purpose: Builds strength in the muscles that support the foot arch.

Instructions:

Stand barefoot on a flat surface.
Attempt to raise the arch of your foot without curling your toes.
Hold for 5 seconds, then relax.
Repeat 10–15 times.

Conclusion: Exercises Are Essential for Recovery

Daily stretching and strengthening routines have been shown to reduce pain and improve function in people with plantar fasciitis. According to a 2021 meta-analysis in Musculoskeletal Science and Practice, incorporating exercise into treatment plans results in significantly better outcomes compared to passive treatments alone.

To enhance recovery even further:

Wear supportive shoes with proper arch support throughout the day.
Use orthotic insoles designed for plantar fasciitis.
Apply ice therapy after long periods of activity.
Avoid walking barefoot on hard surfaces.

If symptoms persist after several weeks of consistent exercise and self-care, consider consulting a podiatrist or physical therapist for a personalized treatment plan.