At-Home Exercises that Relieve Plantar Fasciitis Pain

Fairfax County board-certified podiatrist Dr. Kenneth R. Wilhelm often prescribes physical therapy as part of an overall plan to promote the healing of plantar fasciitis.

But we understand it’s not always easy to follow through with that prescription. If the challenges of life or financial limitations hinder your ability to visit a physical therapist, there’s no need for any action on your part. In reality, refraining from taking any action is advisable if your objective is to alleviate heel pain.

Targeted exercises you perform at home can relieve heel pain by helping to keep the plantar fascia from tightening, strengthening and improving the flexibility of the muscles in your feet and lower legs, and promoting better overall circulation.

So, when you can’t get to PT – or in addition to any of the exercises a therapist gives you – try these at-home exercises:

1. Standing stretches: First, stretch the calf muscle by placing your palms against a wall, stepping back with your affected foot, and keeping your heel on the floor while bending your front knee. Hold for 30 seconds. Next, position the toes of your injured foot on the edge of a stair; drop your heel down toward the floor until you feel a gentle stretch. Hold for 30 seconds.
2. Seated stretches: Stretch out your plantar fascia (the band of tissue that connects your heel to your toes) in two ways: first, grasp your toes with your fingers and pull them back until you feel a stretch along the bottom of your foot. Next, hold the ends of a small towel in your hands and place your injured foot against the towel’s middle. Push your toes downward as you gently counter the movement by pulling on the towel’s ends.
3. Massage: Relieve tension in the plantar fascia and improve blood flow by rolling the bottom of your foot against a small, hard ball such as a racquetball. You may also use a frozen water bottle – the cold temperature can have the added effect of reducing inflammation.

Consistency is key when it comes to at-home exercises for heel pain relief. Perform these exercises daily. Slowly and gradually, your pain should decrease, and your strength improve. If you don’t see these improvements or your pain worsens, call Clifton Foot & Ankle Center in Centreville, Virginia, at (703) 996-3000 to schedule a consultation with Dr. Wilhelm. You may also make an appointment online.