Three Effective Stretching Exercises to Manage Plantar Fasciitis


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Plantar fasciitis is one of the main reasons for heel pain among several individuals. Relieve the condition with three effective stretches, whether you are at home or work.

Do you often suffer from excruciating heel pain, especially in the mornings? Plantar Fasciitis is one of the main reasons for heel pain. Putting too much pressure and stress on the thin ligament connecting your heel and toes leads to this condition. Other symptoms are tiny tears and inflammation. 

The good news is you can heal your plantar fasciitis with a physiotherapist by your side and some stretching exercises in your routine. So, let’s check out the three key stretches you should know if you have plantar fasciitis. 

How to Deal with Plantar Fasciitis using Stretches?

Tight muscles in your calves and feet build up plantar fasciitis. Regular stretching exercises, however, can help relieve the tightness in these muscles, thereby freeing you of heel pain. Check out the three stretching exercises you can do at home and at work to prevent your foot and heel from hurting. 

1. Stretch your hurting foot using a chair 

You may need the guidance of a professional physiotherapist while doing the exercises. The best thing about this one is you can do it both at home and at work. All you need is a chair that lets you sit straight comfortably. 

  • Get a frozen water bottle, put your foot on it and roll the foot back and forth. Switch to the other foot after a minute. 
  • Practise the big toe stretch. Cross one leg over the other. Sit straight and hold the big toe. Gently pull it towards you. Hold that position for 15-30 seconds. Switch to the other leg after doing this three times on one leg. 

Doing these stretches reduce heel pain. It can also prevent the condition if you do them consistently before the workout. 

2. Standing stretch

You don’t need any special equipment to do this exercise. Stand straight, facing the wall. Remove your shoes. Elevate your toes and touch the wall. Gently push your hips towards the wall and lean forward with your heel planted on the ground. The more you lean while stretching, the more you will be able to stretch the ligament that connects the heel and toes or plantar fascia. 

3. Towel stretch 

This exercise is applicable if you are at home and is most effective for treating morning pain. Here is what you need to do:

  • Keep the leg that’s hunting straight in front of you on the bed. 
  • Wrap a towel around the foot and pull the towel towards you. You will feel a stretch in your calf muscle. 
  • Hold the position for 45 seconds. Repeat thrice every day. 

It takes time, discipline and consistency to heal plantar fasciitis. So, follow the physiotherapist’s instructions and guidance to relieve the pain successfully.