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  • Writer's picturePersonal Care

6 Exercises for Plantar Fasciitis & Heel Pain

Updated: Jul 27, 2023

To prevent and cure Plantar Fasciitis and Heel Pain, it is vital to understand its related causes, symptoms, and how they affect everyday activities. We will discuss these as well as Plantar Fasciitis stretches below, which you can do yourself at home.


Plantar fasciitis is a condition, often treated by Physical Therapy, that is caused by overuse or stress in the foot.


When a patient is diagnosed with Plantar Fasciitis or is experiencing heel pain, a specialized Physical Therapy program is crafted, which typically includes:


  • An individual assessment of your foot and walking pattern, followed by gait training.

  • Taping your foot for relief

  • Targeted and personalized exercises

  • Recommendations for correct footwear or inserts.

Here are six exercises that you can try at home that can help alleviate plantar fasciitis and heel pain:



Calf Stretches Facing The Wall:

  • Begin with one foot in front of the other and lean forward.

  • Hold for 30 seconds

  • Switch Legs

  • Repeat 3x per leg daily





Plantar Fascia Stretch:

  • In a chair, place a tennis ball or a frozen water bottle under your foot.

  • Roll the item slowly with your foot.

  • Repeat 10x per foot, 2 sets per foot once daily.










Toe Curls:

  • In a chair, place a cloth or towel on the floor below you.

  • With your toes, grab onto it and curl it towards you.

  • Repeat 10x per foot for 2 sets, daily.

  • For easier grip, perform without shoes or socks.


Ankle Alphabet:

  • While sitting in a chair, slowly lift one of your feet.

  • Slow and controlled, the goal is to use your toes to recreate the letters of the alphabet.

  • Repeat with both feet at least once daily.

Heel Raises

  • Stand with your feet slightly apart.

  • Slow and controlled, raise your heels off the ground.

  • Hold for a few seconds before slowing coming back down.

  • Repeat 10x per foot for 2 sets, daily.


Arch Strengthening:

  • While sitting, strap a resistance band around one of your feet.

  • Gently use your foot to push against the resistance band.

  • Hold for a few seconds and then release.

  • Repeat 10x per foot for 2 sets, daily.



Note: Be sure to begin exercises slowly, with the goal of increasing duration and intensity over time. You should not feel pain while performing the above exercises. If you experience pain, it's important to reach out and consult with a healthcare professional for additional instructions or guidance.




At Personal Care Physical Therapy, we help active people in South FL stay fit, healthy and mobile without pain medications, injections or surgery.


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