From the Guidelines
For plantar fasciitis, a combination of stretching, strengthening, and supportive exercises is recommended. Start with calf stretches by leaning against a wall with one leg extended behind you, holding for 30 seconds and repeating 3 times per leg, 2-3 times daily 1. Toe stretches are also beneficial—sit with your affected foot across your knee and gently pull your toes back toward your shin for 10 seconds, repeating 10 times. Rolling your foot over a frozen water bottle or tennis ball for 3-5 minutes provides both stretching and cold therapy. Towel scrunches strengthen foot muscles—place a towel on the floor and use your toes to scrunch it toward you for 2-3 sets of 10-15 repetitions. Picking up marbles with your toes helps strengthen the intrinsic foot muscles. These exercises work by reducing inflammation, improving flexibility in the plantar fascia and Achilles tendon, and strengthening supporting muscles. Consistency is key—perform these exercises daily, especially before getting out of bed in the morning when pain is typically worst. Pair these with supportive footwear, avoiding barefoot walking, and consider over-the-counter arch supports for additional relief.
Some key points to consider when performing these exercises include:
- Starting slowly and gradually increasing the intensity and duration of the exercises
- Focusing on proper technique to avoid exacerbating the condition
- Incorporating exercises that target the Achilles tendon, such as heel raises and calf stretches, as this can help reduce tension on the plantar fascia 1
- Considering the use of orthotics or shoe inserts to provide additional support and cushioning for the foot.
It's essential to note that while these exercises can be beneficial, they should be used in conjunction with other treatment options, such as rest, ice, and physical therapy, to achieve optimal results. If symptoms persist or worsen, it's crucial to consult with a healthcare professional for further evaluation and guidance.
From the Research
Plantar Fasciitis Exercises
Exercises for plantar fasciitis are designed to alleviate pain and improve function. The following exercises are recommended:
- Plantar fascia-specific stretch: This exercise targets the plantar fascia and can help reduce pain and improve function 2, 3.
- Calf stretching: Stretching the calf muscles can help reduce tension on the plantar fascia and alleviate pain 2, 4.
- Achilles tendon stretching: Stretching the Achilles tendon can help improve ankle mobility and reduce pain 3, 4.
- Gastrocnemius-soleus stretching: This exercise targets the muscles in the lower leg and can help reduce symptoms of plantar fasciitis 5.
- Simultaneous stretching of the Achilles tendon and plantar fascia: This exercise can help improve outcomes in patients with plantar fasciitis 4.
- Foot and hip exercises: Strengthening the muscles in the foot and hip can help improve function and reduce pain 6.
Benefits of Exercises
The benefits of exercises for plantar fasciitis include:
- Reduced pain: Exercises can help reduce pain and improve function 2, 3, 4, 6, 5.
- Improved function: Exercises can help improve ankle mobility and reduce activity limitations 3, 4, 6.
- Increased pressure pain threshold: Exercises can help increase the pressure pain threshold, making it easier to perform daily activities 4.
- Improved dynamic lower limb stability: Exercises can help improve dynamic lower limb stability, reducing the risk of falls and injuries 6.