Home Health & Wellbeing Easy and Quick Exercises that help you Relieve Plantar Fasciitis Pain

Easy and Quick Exercises that help you Relieve Plantar Fasciitis Pain

Plantar Fasciitis Pain

Fascial exercises are an effective tool in the complex treatment of plantar fasciitis. Today, the calcaneal spur is not a frequent disease, and fasciitis can be fixed with easy exercises. Stay tuned to find out more.

The plantar fasciitis is safe and easily cured but brings unbearable feelings of discomfort and pain in the heel bone area. Even if you start treatment, use plantar fasciitis socks or sketchers, which are good for fasciitis, and have a regular massage; the pain will not go away in one day. However, in addition to the plantar fasciitis treatment, you can relieve pain with special exercises. And we will tell you how to do it.

What is plantar fasciitis?

Plantar fasciitis is an inflammation of the fascia (fibrous tissue located along the foot’s bottom). This condition is usually called “heel spur,” which is not entirely true since “spur,” a bone growth, results from plantar fasciitis and not a symptom.

The disease is common among runners. The most frequent reasons are:

  • Excessive increase in running loads (more than 10% of the weekly volume).
  • Particular features of the foot structure (flat feet, excessive pronation, etc.).
  • Incorrectly fitted sneakers.
  • Running on hard surfaces (like concrete).
  • For women, the risks are higher if they wear high-heeled shoes in everyday life.
  • The risk of plantar fasciitis is increased in people who are overweight.

The main symptom is a pain in the heel that occurs or worsens with movement and sharp pain when taking the first steps after getting up in the morning

If you notice plantar fasciitis symptoms, do not try to self-medicate. Contact an orthopedic traumatologist who will draw up an individual treatment plan for you.

Treatment in most cases will include rest, taking anti-inflammatory drugs, and wearing special plantar fasciitis shoes. In difficult cases, corticosteroid injections, plaster cast, and surgery are used. In inflammatory processes of plantar fasciitis, you should not warm your legs. Exercises to prevent and relieve plantar fasciitis pain can also help. Let’s take a closer look at them.

Plantar Fasciitis Pain

5 Easy Exercises for Plantar Fasciitis Relief

Exercises for plantar fasciitis are fairly simple to perform. You can combine them, focusing on physical exercise, which is more suitable for spurs.

Before exercise, massage your feet, warm up the soleus muscles, and start to exercise.

To achieve the goal, you need to exercise regularly to avoid injury to unheated muscles. In unbearable pain sensations during physical activity, it is recommended to reduce their durability, but you should not give up exercising.

Any exercise must be combined with wearing orthopedic shoes to maintain and to increase effectiveness. In addition, taping will also help reduce the pathological process and swelling as well as assist in stretching the fascia.

Exercise 1 or warm-up

You need to turn your face to the wall and rest your hands on it. Place one leg behind, two steps further from the wall; the other leg remains at a position one step from the wall. Next, perform squatting on the front leg, but the second leg’s heel should not come off the floor. Keep this position for 10 seconds, and then straighten your legs. Do another repetition, change legs.

Slowly increase the squat time increases, as well as the number of repetitions. Practicing such stretches for plantar fasciitis, you prepare your feet for the main exercises.

Exercise 2

Exercise takes place while sitting on a chair. You can use a tennis ball or water bottle to practice. Place your feet on the top of the ball or bottle, change your legs every 5 minutes.

Rolling a bottle on the floor is especially useful for those who suffer from plantar fasciitis pain in the morning. This exercise is the most simple and beneficial, as it has a good healing effect.

Exercise 3

You can scatter small objects on the floor and then raised them with the feet to strengthen the muscles and increase their elasticity. It can be coins, stones, pencils.

If it is difficult for you to practice in a standing position, it is allowed to perform while sitting on a chair. 

Exercise 4

Sit on a chair and cross your legs, putting the right leg on the left knee. Use your fingers to pull your toes towards you, and turn your foot outward, fixing this position for 5 seconds.

Perform 5 repetitions on each leg. This exercise softly stretches the arch of the foot.

Exercise 5

You may use different household items while performing home plantar fasciitis exerciseswhich makes them very simple. Stand with your feet on a step platform; it is possible to use a box or a book stack so that the heels are in the air.

Then, stretch out your hands with your palms; you need to lean against the wall, slowly making a tilt towards it. You should feel a muscle stretching sensation. You need to keep this position for 5-20 seconds. Repeat the exercise 3 repetitions 10 times. An interval of 1 minute is good between repetitions.


With constant plantar fasciitis exercises, heel fascia becomes elastic and strong, not responsive to micro-traumas. Physiotherapy for the heel spur stimulates blood circulation in the layers of tissue, its extensibility. As a result, the fascia regains its original length and strengthens its structure. Also, exercise helps to stretch the feet and legs’ muscles, eliminating longitudinal thickening of the fascia lata. The main advantage of exercises is the absence of side effects and a minimum of contraindications.

The hardest part of treating plantar fasciitis is to stop exercising and give your feet rest, as many runners experience this problem. Remember that rest during treatment is essential, and it will be easier to regain your running shape than to recover without interrupting your workout routine.

Do you practice any exercises for plantar fasciitis relief? Please share them in the comments below.