The Best Exercises for Stubborn Plantar Fasciitis

What is plantar fasciitis? 

Plantar fasciitis is a condition that impacts the fascia on the bottom surface of your foot.  The plantar fascia is what connects your toes and It typically presents as heel and arch pain, and is usually most painful first thing in the morning when you get out of bed to stand.  Having had issues with plantar fasciitis in the past, there are a handful of exercises that I’ve found to be most beneficial.

1. Plantar Fascia/Arch Rolling
   The first exercise is fascia rolling with a frozen water bottle to decrease inflammation and work to improve fascia mobility.  I personally like to also recommend trying a marble rolling pin first thing in the morning before you get out of bed.  It’s best to roll for at least 3-5 minutes at least twice a day.

2. Foot doming/Toe Curls
   Foot doming helps strengthen your foot to better support your arch.  Place your foot on a towel on the floor and scrunch your toes toward the bottom of your foot while lifting your arch.  Repeated at least 10 times a couple of times a day.

3. Great toe extension stretch
   Cross your involved foot/leg over your uninvolved leg and grab the ball of your foot and your big toe, pulling them back toward you.  Hold at least 30 seconds and repeat 3-5 times twice a day.

4. Towel/Long Sitting Calf Stretch
   This stretch is good to do before you get out of bed in the morning. Take a long towel and wrap it around the ball of your foot.  With your knee straight, pull the towel (and your foot) back toward you, holding for at least 30 seconds until you feel a stretch/pull.  Repeat 3-5 times at least twice a day.

Keep in mind that stubborn plantar fasciitis will not typically go away on its’ own and it is beneficial to see a physical therapist to tailor an exercise plan and treatment specific to you and your goals!

Written by Kate Seale PT, DPT