Plantar Fasciitis Exercises to Relieve Pain in Heel

Plantar fasciitis exercises are for relief of a foot condition that causes soreness and inflammation of a wide band of tissue, known as the plantar fascia. This tissue or ligament runs through the bottom of the foot and attaches your heel bone to your toes. Plantars fasciitis is one of the most typical causes for a pain in heel.

These stretching exercises are necessary when you have this foot condition, because when you have it, you usually have stabbing pain right from your very first step in the morning. Then when your foot starts to limber up, the soreness usually lessens, although it sometimes come back when you get up from sitting for a while or after long periods of standing. So for relief, it helps to repeat the stretching exercises several times throughout the day.

Physiotherapists and podiatrists suggest using these stretching and strengthening exercises that are described below along with the use of orthotic insoles for the relief of pain in heel resulting from plantar fasciitis.

It is important to note that these plantar fasciitis exercises must not cause any pain, but more of a feeling of pulling. Try to do these exercises 2 to 3 times during the day. It is not necessary to perform all of these routines in just one sitting.

Morning Plantar Fasciitis Exercises

plantar fasciitis exercises with foot massageThe inflammation from this foot condition causes a lot of individuals to suffer from severe pain in heel every morning, when they first get out of bed. This is from the tightening of the fascia ligament that happens while you’re sleeping.

Massaging or stretching the area of the fascia ligament as soon as you wake up and before you get out of bed and stand up will help greatly, and then after getting out of bed go right into your first set of stretching and strengthening exercises as soon as you can.

There are some stretching exercises that are intended to be done first thing in the morning. These include some that you can do even before you get out of bed.

The first of the exercises should be done while still in bed. Before you sit up, stretch your foot by flexing it up and down about ten times. Once out of bed, you can begin some of these other recommended exercises before putting your shoes on.

When seated, you can roll a tennis ball or a rolling pin with the arch of your foot. Freezing a plastic bottle that’s full of water is another option for an icy massage. If you are able to perform these while seated, then you may be able to later advance to doing these exercises while you are in a standing position.

The following are some example of plantar fasciitis exercises that you can do to help reduce your pain in heel:

1. Towel stretch – at both ends, grab a rolled towel while placing it beneath the ball of your foot. Carefully pull it towards you while you try to keep your knee straight. For 15 to 20 seconds, hold this position and repeat for about 4 times.

2. Marble lifts – put marbles on the floor next to an empty cup. With the use of your toes only, try lifting these marbles up from the floor and put them down in the cup. Repeat this for about 15 times.

Plantar Fasciitis Exercises Along with the Right Shoe Inserts


After doing these foot exercises, you should put on your shoes; but make sure you have your orthotics placed properly inside, or you may also wear supportive sandals.

Never begin the day walking barefoot on hard tiles or floors or your pain in heel will likely come back. The exercises are widely used in combination with using proper shoe inserts placed in your footware to get relief.

After applying these plantar fasciitis exercises faithfully you should probably get relief from your pain in heel. However there are a small percentage of people who may not get good results from the exercises and the proper footwear. If this is the case, then you may want to ask your doctor about plantars fasciitis surgery to see if that option is right for you.


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