Easy stretches to help combat plantar fasciitis

If you’ve ever swung your legs out of bed and placed your foot on the floor, or stood up from sitting and felt that sharp, lightning‑bolt jolt shoot through your heel… you’re in very familiar company. When it feels like you’re walking on a bruise, plantar fasciitis can turn even the simplest movement into a very painful one, making daily life agonising.

Thankfully, relief is often possible, and easier than you think.

What is plantar fasciitis and why is it so painful?

Plantar fasciitis happens when the thick band of tissue under your foot (called the plantar fascia) becomes inflamed or irritated.[1]

Plantar fasciitis often develops from sports or daily activities that place repeated stress on your heel. It’s often worse in the morning but can occur at any time of the day. High impact things like jumping, running or aerobics can contribute to its cause, but being flat-footed, having high arches, weight, unsupportive shoes, having tight calf muscles or long hours on your feet can also make each step a painful one.[1]

What can I do to help relieve my pain?

Luke Gregory, senior physiotherapist at HBF Physio, says: “The plantar fascia is designed to transfer weight from your body through your foot evenly when you stand or move. Because of this, some gentle strengthening exercises can improve its ability to handle the load.”

While it’s always best to seek direct advice from your HBF physiotherapist who can prescribe these strengthening exercises, he recommends several self-care remedies and gentle stretches you can do to help improve your plantar fasciitis pain. These include:

• Spending some time resting the foot to allow the area to settle
• Applying an icepack to the bottom of your foot for 10-20 minutes at a time
• Wearing shoes with good support and cushioning to limit impact

A podiatrist or physiotherapist can also fit you with heel pads or orthotics, and they may apply supportive taping before sport or high‑impact activities to help reduce pain.

• Reduce pain and inflammation
• Restore movement, strength and function
• Prevent the injury from becoming long-term or returning
• Support a safe and sustainable return to work

Gentle stretches to help ease plantar fasciitis pain

Note: Stretch only to a comfortable, “good” sore, not a sharp or painful sore. If you feel a sudden, intense or worsening pain, stop immediately and seek advice from a healthcare professional.

1. Towel curls

• Place a towel of any size on the floor and position your toes on one edge.
• Using only your toes, scrunch the towel towards you, lifting the arch of your foot.
• Repeat 10 times.

2. Foot massage

• Sitting down for balance, place a tennis ball or frozen water bottle under your foot.
• Roll your foot back and forth for about a minute, applying light pressure and massaging the arch.

3. Wall calf stretch

• Facing a wall, place your hands at shoulder height.
• Step back with the troubling foot, keeping your heel pressed into the floor and your knee straight.
• Lean forward until you can feel a stretch in your calf, holding for 30 seconds.
• Repeat 3 times.
  
  

Find relief now

While these at‑home remedies and stretches are a great place to start, we encourage you to book in with a HBF physiotherapist if the stretching doesn’t ease the pain as well as you’d like it to. Our physiotherapists can provide more targeted, hands‑on treatment tailored to your symptoms and can also refer you for an X‑ray or ultrasound to rule out other potential causes of heel pain.