The Best Exercises for Plantar Fasciitis: Relieve Pain & Speed Up Recovery
If you're dealing with plantar fasciitis, you know how frustrating that sharp, stabbing heel pain can be—especially in the morning or after long periods of standing. The good news is that with the right combination of stretching and strengthening exercises, you can relieve symptoms and promote long-term healing.
In this guide, we'll walk you through the best exercises for plantar fasciitis—all backed by experts and easy to do at home.
What Is Plantar Fasciitis?
Plantar fasciitis is inflammation of the plantar fascia, the thick band of tissue that connects your heel to your toes. It’s one of the most common causes of heel pain and is especially common in:
Runners and walkers
People with flat feet or high arches
Those who spend long hours on hard surfaces
Individuals wearing unsupportive shoes
Symptoms include heel pain (especially in the morning), stiffness, and discomfort when standing or walking.
Why Exercise Helps
While rest is important in the early stages, targeted exercises can:
Stretch and loosen the plantar fascia
Strengthen supporting foot and leg muscles
Improve flexibility and mobility
Prevent recurrence
The 7 Best Exercises for Plantar Fasciitis
These exercises can help reduce pain and speed up your recovery.
1. Towel Stretch (Plantar Fascia Stretch)
What it does: Loosens tight fascia and calf muscles
How to do it:
Sit with your legs extended.
Loop a towel or band around the ball of your foot.
Gently pull back until you feel a stretch in your arch and calf.
Hold for 20–30 seconds.
Repeat: 3x per foot
2. Calf Stretch
Why it helps: Tight calves can pull on the plantar fascia and worsen symptoms.
How to do it:
Stand facing a wall.
Place one foot back, keeping the heel on the ground.
Lean forward with the front knee bent until you feel a stretch in the back leg.
Hold for 30 seconds.
Repeat: 3x per leg
3. Toe Curls with Towel
What it does: Strengthens the intrinsic foot muscles
How to do it:
Sit in a chair with a towel flat under your foot.
Curl your toes to scrunch the towel toward you.
Repeat 10–15 times.
Bonus: Add a light weight on the towel for more resistance.
4. Rolling Stretch (Tennis Ball or Frozen Bottle)
Why it helps: Massages the plantar fascia and reduces inflammation
How to do it:
Sit and place a frozen water bottle or tennis ball under your foot.
Roll gently from heel to toe for 1–2 minutes.
Do: 1–2 times daily
5. Marble Pickup
What it does: Improves foot control and strength
How to do it:
Place 10–20 marbles on the floor.
Pick up one marble at a time with your toes and place them in a bowl.
Repeat: 2–3 sets
6. Toe Extension Stretch
Why it helps: Directly targets the plantar fascia
How to do it:
Cross one leg over the other.
Grab your toes and gently pull them toward your shin.
Use your other hand to massage the arch of your foot.
Hold: 15–30 seconds, repeat 3x
7. Ankle Alphabet
Why it helps: Enhances ankle mobility and circulation
How to do it:
Sit or lie down and lift your leg slightly.
Use your big toe to "write" the alphabet in the air.
Keep movements slow and controlled.
Repeat: Once or twice per day
Pro Tips for Relief
Be consistent. Do these exercises daily for best results.
Wear supportive shoes—even indoors.
Avoid walking barefoot on hard surfaces.
Ice and rest after long periods of standing or exercise.
Consider orthotics or heel cups if needed.
When to See a Doctor or Physical Therapist
If your pain persists for more than a few weeks, or if it worsens despite exercise and rest, consult a healthcare provider. You may need:
Custom orthotics
Physical therapy
Imaging to rule out a heel spur or tear
Cortisone injections (in some cases)
Final Thoughts
Plantar fasciitis can be incredibly disruptive—but with the right stretching and strengthening exercises, many people see significant improvement in just a few weeks. Whether you’re an athlete or on your feet all day, adding these simple moves to your daily routine can help you heal and get back on your feet—pain-free.
Looking for a customized recovery plan? Reach out to a licensed physical therapist for a tailored approach.