Plantar Fasciitis Relief Exercises

Do you live with the uncomfortable pain from plantar fasciitis? Try these exercises and stretches for plantar fasciitis relief.

Banded Toe Flexion

Sit with the band vertically underneath your foot. Pull the band up taught over your knee and sit forward. Let the band stretch your toes up and then flex down, keeping toes straight the entire time. Repeat 10 times holding for 3 seconds each time. Complete 3 times per day.

Eccentric Plantar Fasciitis Exercise

Use a towel under the toes. Take three seconds to raise up on both feet. Hold for two seconds and then slowly lower on one foot for 3 seconds. This exercise is to be performed slowly to decrease risk of symptom flaring and with enough load. Repeat 10 times on affected side. Complete 3 times per day.

Plantar Fasciitis Stretch

Sit and cross your affected foot over your other knee. With your hand stretch the toes back and hold for 15-30 seconds. Remember, do not stretch into pain. Hold and repeat 3 times. Complete this 3 times per day.

Seated Towel Stretch

Sit with your affected foot in front of you. Place a belt or towel at the base of your toes and pull back, stretching the long plantar ligament. Hold for 15-30 seconds each time. Complete 3 times per day.

Spike Ball Massage

Sit on the edge of a bench or a chair. Place a tennis ball or spike ball on the ground and place your involved foot on the ball. Apply pressure and run your foot back and forth over then ball, massaging the underside of your foot. Don’t press so hard that you are in pain. Roll back and forth 10 times for about 2 seconds each time. Complete 3 times per day.

Towel Toe Heel Raises

Start with ball of foot on a step with big toe on a towel. Raise your heels slowly for 3 seconds. Hold this position for 2 seconds. Then lower your heels below the step slowly for 3 seconds. Repeat 10 times. Complete 3 times per day.

Julia de Reijke RKin, CSEP-CPT, BASc Kinesiology (Hons), DipFTHP