Health Library Plantar Fasciitis: Exercises to Relieve PainFrom Healthwise

Key points

• Heel pain can be caused by stress placed on the plantar fascia ligament when it is stretched irregularly, which causes small tears and inflammation. Stretching and strengthening exercises can help the ligament become more flexible and can strengthen muscles that support the arch, in turn reducing stress on the ligament.
• Exercises for plantar fasciitis—when combined with other steps such as resting, avoiding activities that make heel pain worse, using shoe inserts, icing, or taking pain relievers—usually succeed in relieving heel pain.
• Exercises for plantar fasciitis may be especially helpful for reducing heel pain when you first get out of bed.
• If you have questions about how to do these exercises, or if your heel pain gets worse, talk to your doctor.

 What exercises will reduce plantar fasciitis?
 Why is it important to do exercises for plantar fasciitis?
 How to do exercises for plantar fasciitis
 Where can I learn more about exercises for plantar fasciitis?

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Exercises that help relieve heel pain from plantar fasciitis include:

• Stretching exercises, to stretch the plantar fascia and Achilles tendon.
• Strengthening exercises, to strengthen the muscles of the foot and ankle.

Exercises to avoid

Some exercises may make your heel pain worse. One example is exercise that involves repeated motions and pounding of the foot against a hard surface such as running or jogging. You should avoid this type of exercise.

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People who develop plantar fasciitis may have less flexible feet and ankles, and weaker foot muscles. Their feet may tend to flatten and roll inward (pronate) more when they walk or run.

Exercises can protect the plantar fascia from injury and inflammation by making the plantar fascia and calf muscles more flexible and by strengthening the foot and ankle muscles that support the arch.

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Before you start these exercises:

• If you are participating in sports, it is very important to warm up and do stretching exercises before your sport. Warming up and stretching will make your plantar fascia more flexible and may decrease the chance of injury and inflammation.
• You may want to take a pain reliever such as a nonsteroidal anti-inflammatory drug (NSAID), including aspirin, ibuprofen, or naproxen sodium, to relieve inflammation and pain. Some people take NSAIDs at least 30 minutes before they exercise to relieve pain and allow them to participate and enjoy the exercise. Other people take NSAIDs after they exercise.
• After exercising, ice your heel to help relieve pain and inflammation.

Stretching exercises before getting out of bed

Many people with plantar fasciitis have intense heel pain in the morning, when taking the first steps after getting out of bed. This pain comes from the tightening of the plantar fascia that occurs during sleep. Stretching or massaging the plantar fascia before standing up can often reduce heel pain.

• Stretch your foot by flexing it up and down 10 times before standing.
• Use a towel to stretch the bottom of your foot (towel stretch).

Other steps can help reduce heel pain when you take your first steps after getting out of bed. You can:

• Wear a night splint while you sleep. Night splints hold the ankle and foot in a position that keeps the Achilles tendon and plantar fascia slightly stretched.
• Massage the bottom of your foot across the width of the plantar fascia before getting out of bed.
• Always wear shoes when you get out of bed, even if it is just to go to the bathroom. Quality sandals, athletic shoes, or any other comfortable shoes with good arch supports will work.

Exercises to do each day

Stretching and strengthening exercises will help reduce plantar fasciitis.

• Stretching exercises should create a pulling feeling—they should not cause pain. It's best to do each exercise two or three times during the day, but you do not need to do them all at once.¹ Stretching exercises:
  • Use a rolling pin or tennis ball. While seated, roll the rolling pin or ball with the arch of your foot. If you are able to, progress to doing this exercise while you are standing up.
  • Towel stretch
  • Calf stretch
  • Plantar fascia and calf stretch
• Strengthening exercises:
  • Towel curls
  • Marble pickups

There are other exercises you can use to stretch and strengthen your foot and leg. Ask your physical therapist or doctor which exercises will work best for you.

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For more information about exercises to reduce heel pain from plantar fasciitis, talk to:

• Your doctor.
• A physical therapist.
• An occupational therapist for job-related activities.

If you would like more information on exercises to reduce plantar fasciitis, the following organizations can provide information:

Organizations

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Citations

1. Frey C, ed. (2005). Plantar fasciitis chapter of Foot and ankle section. In LY Griffin, ed., Essentials of Musculoskeletal Care, 3rd ed., pp. 667–674. Rosemont, IL: American Academy of Orthopaedic Surgeons.

Author:	Shannon Erstad, MBA/MPH	Last Updated: July 23, 2007
Medical Review:	William M. Green, MD - Emergency Medicine Adam Husney, MD - Family Medicine Barry L. Scurran, DPM - Podiatric Surgery
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