Here are recommended exercises to help treat plantar fasciitis, a common cause of heel pain resulting from inflammation of the plantar fascia (a thick band of tissue that runs across the bottom of your foot). These exercises aim to stretch the fascia, strengthen the foot and calf muscles, and promote healing:
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✅ Stretching Exercises
1. Plantar Fascia Stretch
How to do it:
Sit down and cross the affected foot over the opposite knee.
Grab the toes and pull them gently toward your shin.
You should feel a stretch along the arch of your foot.
Hold: 15–30 seconds
Repetitions: 2–3 times per session, 2–3 sessions daily
2. Calf Stretch (Wall Stretch)
How to do it:
Stand facing a wall, with both hands against the wall.
Place one foot back, keeping the heel flat on the floor and the knee straight.
Bend the front knee and lean into the wall until you feel a stretch in the calf of the back leg.
Hold: 30 seconds
Repetitions: 3 sets per leg, twice daily
3. Towel Stretch
How to do it:
Sit with your legs extended straight.
Loop a towel or resistance band around the ball of your foot.
Gently pull the towel toward you while keeping your leg straight.
Hold: 30 seconds
Repetitions: 3–5 times daily
✅ Strengthening Exercises
4. Towel Scrunches
How to do it:
Place a towel flat on the floor.
Sit and use your toes to scrunch the towel toward you.
For added resistance, place a small object (like a can) on the towel.
Repetitions: 10–15 times, once or twice daily
5. Toe Towel Curls with Resistance
Similar to towel scrunches, but focus on curling your toes around the towel and lifting it up if possible.
Strengthens the intrinsic muscles of the foot.
6. Marble Pick-Up
How to do it:
Place several marbles on the floor and a cup next to your chair.
Pick up the marbles with your toes and place them in the cup.
Repetitions: 10–15 marbles per session, once daily
✅ Massage & Mobility
7. Rolling Stretch (Foot Massage)
How to do it:
Roll your foot over a frozen water bottle, tennis ball, or massage ball.
Apply gentle pressure under the arch and heel.
Duration: 5–10 minutes, 2–3 times daily
Helps reduce pain and inflammation.
✅ Balance & Proprioception
8. Single Leg Stance
How to do it:
Stand on the affected foot for 10–30 seconds.
Progress to doing this with eyes closed or on an unstable surface (like a pillow).
Repetitions: 2–3 sets per session
Improves foot stability and control.
🛑 Tips and Precautions
Avoid barefoot walking on hard surfaces.
Wear supportive shoes with good arch support.
Start gently; don’t push through intense pain.
Combine exercises with ice therapy, night splints, or orthotics if prescribed.
📅 Sample Daily Routine
Time Activity
Morning Towel stretch + Calf stretch
Midday Marble pick-up + Rolling massage
Evening Plantar fascia stretch + Towel scrunches + Calf stretch
⏳ When to See a Doctor
If pain persists after a few weeks of daily exercises or worsens, consult a podiatrist or physical therapist for a tailored treatment plan, possibly including shockwave therapy, orthotics, or other interventions.
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