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List of Plantar Fasciitis Exercises

Plantar fasciitis is a pain commonly associated with athletes. It affects the fascia tendon, which extends from the balls of your feet to the heel. When the fascia tendon is overworked, degeneration of collagen fibers near the heel occurs, making it difficult to walk. Heel spurs may also become present. To prevent plantar fasciitis, consider special stretches and exercises that keep the fascia tendon loose and flexible.

  1. Toe Stretch

    • Sit with your legs extended on the floor, toes pointing up. Use your right hand to hold your left foot's toes. Bend your knee if it will help you reach them. If you still have trouble reaching, use a towel to loop behind your toes. Pull your toes toward your knee as far as possible and hold this position for 30 seconds. Relax and repeat. Stretch each affected foot at least five times, and try to do this at least three times a day if you get moderate to intense exercise. Sit on a pillow or a yoga mat to give yourself some comfort while stretching.

    Ball Roll

    • Put a small ball such as a golf ball or tennis ball on the floor in front of a chair or bench. Sit on the bench and lower the middle of your foot onto the ball, applying just enough pressure to still allow the ball to move. Roll the ball in a clockwise motion for 30 seconds, and then counter-clockwise for 30 seconds. Then roll the ball along the length of your foot for 30 seconds. Repeat for both feet. For cold therapy, use a frozen soda can and roll it along the length of your foot.

    Gastrocnemius and Soleus Muscle Stretches

    • These stretches help loosen the calf and back muscles. If these muscles are too tight, they can add pressure to the fascia tissue.

      Start the Gastrocnemius stretch by taking a wide stance and leaning forward against a wall. Support yourself by extending your arms as far as possible. Put the affected leg back with your heel flat on the ground, keeping your knee straight. Hold this position for 30 seconds and then switch legs.

      To do the soleus stretch, keep one leg back and then bend at your knees. Lean forward slightly, but keep your heels flat. Hold for 30 seconds and then switch legs.

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