6 Exercises That Help Naturally Relieve Plantar Fasciitis Pain

Exercises that stretch the calf and strengthen the foot can help relieve tension on the plantar fascia, improve flexibility, and promote healing for people with plantar fasciitis.

A core exercise for plantar fasciitis, the calf raise targets the calf muscles and Achilles tendons. Strengthening them can reduce strain on the plantar fascia, provide better support to the arch, and improve overall foot mechanics.

It’s best to do them slowly and control them in order to get a good contraction and work the full range of motion. You can also do this exercise on a step for more stretching and intensity.

• Stand with your feet shoulder-width apart and slowly lift your heels off the floor, coming back up onto your tiptoes.
• Hold this raised position for a few seconds, then lower your heels with control.
• Perform several repetitions until you feel some muscle fatigue, then rest before doing another set.

Arch raises work the muscles responsible for supporting the arch of the foot. Targeting these muscles and strengthening them can reduce the load on the plantar fascia. This one is especially helpful if flat feet or poor arch support are major contributing factors to your symptoms.

• Begin to sit or stand with your feet flat on the floor.
• Now, without curling your toes, try to raise the arch of your foot by pressing your toes into the ground and activating your arch muscles.
• Hold for 10 seconds and repeat several times for each foot.

This exercise strengthens the supporting muscles in the arch of the foot and helps improve the flexibility of the plantar fascia. Both of these measures can reduce pain if implemented consistently over time.

• Take a towel and place it on the floor in front of you.
• Sit in a chair with your feet flat on the floor and use your toes to grab and roll the towel toward you, scrunching it up a few times before switching sides.

Along the lines of myofascial release, you can use the lacrosse ball to target the plantar fascia and reduce your symptoms. This also helps increase the mobility of your feet.

• Sit or stand and place the ball under your foot.
• Gently apply pressure and roll up and down, side to side, targeting sensitive areas.
• Repeat several times a day and also as a warm-up before doing your other foot exercises.

Walking on your heels and toes helps strengthen the muscles in your feet and legs, which improves overall foot function and releases some of the tension from the plantar fascia. It is effective in improving your arch strength, foot mechanics, and balance.

• Start by walking on tiptoes forward for a set distance, then walk backwards as well.
• Now walk on your heels the same distance forward and back again.
• Be careful to do it slowly and control it with intention. You can also do it side by side for an added challenge.

Stretching your calves and Achilles helps with plantar fasciitis, as these areas are often tight. Releasing them helps reduce pressure on the fascia. It can be very effective when done consistently, with other exercises, stretches and manual therapy.

• Face a wall, resting your palms on it with one foot forward and one foot back.
• Bend your front knee slightly, keeping your back leg extended back with your heel pushed toward the floor.
• Hold the position for 30 to 60 seconds and vary the distance to increase or decrease the stretch before switching legs.

• Managing recidivism: Plantar fasciitis flare-ups are common, so continued prevention is essential. Even after symptoms improve, continue stretching and strengthening exercises regularly, moderate your activity level, and gradually return to full movement without doing too much too soon.
• Warm up regularly: Always warm up before activity and use custom orthotics for additional support.
• Prioritize arch support: Good arch support is crucial for managing plantar fasciitis. Make sure your sneakers or everyday shoes provide enough structure and stability.
• Choose supportive shoes: Opt for shoes with a firm sole for stability, adequate cushioning and strong arch support. Shoes should be flexible enough to allow natural movement of the foot while still providing protection to prevent re-injury.