4 Plantar Fasciitis Stretches for Relieving Heel Pain

Are your first few steps in the morning unbearably painful?

Plantar Fasciitis can cause debilitating heel and arch pain with walking – especially with the first steps after resting.

Women are often susceptible to this condition with hormonal changes that can affect the tissues of the feet (pregnancy and menopause),

This exercise video shows you 4 Plantar Fasciitis stretches that stretch and relieve tight calf muscles and arches.

Video duration: 5 minutes
Suitability: general

Please scroll down below this video for written guidelines and more information on Plantar Fasciitis stretches 

What is Plantar Fasciitis?

Plantar Fasciitis is a common condition that involves degenerative changes (wear and tear) of the thick fibrous band of tissue that runs from the heel bone beneath the arches through to the ball of the foot.

Plantar Fasciitis can be caused by a range of factors including: high impact exercises, excessive body weight, hormonal changes and/or foot biomechanics (foot alignment with weight bearing including high arches or flat feet).

Plantar Fasciitis Symptoms

Plantar Fasciitis is often associated with:

• Heel pain with weight bearing especially in the morning
• Pain that may extend from the heel into the arch
• Foot discomfort that settles during the course of the day
• Point tenderness when pressing the inside of the heel
• Pain that is reproduced with calf stretching.

Plantar Fasciitis Stretches

This exercise video shows you 4 Plantar Fasciitis stretches for relieving tightness in the calf muscles and the plantar fascia tissues that run from the heel under the arches of the feet.

Plantar Fasciitis stretches should always be gentle and pain free – if discomfort occurs with or after stretching decrease the intensity and duration of stretches. Stretches can usually be gradually progressed in intensity and duration over time according to individual tolerance.

Plantar Fasciitis Stretch 1

Stretch for the right calf muscle (gastrocnemius) and the arch of the right foot (plantar fascia and muscles under the arches).

Action

• Take your right heel close to the wall and ball of the foot upright against the wall
• Move your hips forwards to the wall
• Try to keep your right leg straight
• Push down through your right heel to increase the stretch
• Maintain for 30 seconds, repeat 2-3 times

Plantar Fasciitis Stretch 2

Stretch for the outside belly of the right calf muscle and the arch of the right foot.

Action

• Take your right heel close to the wall
• Turn the ball of your right foot outwards to 2 o’clock position upright against the wall
• Move your hips forwards to the wall
• Turn your trunk in the opposite direction (i.e. to the left)
• Try to keep your right leg straight
• Push down through your right heel to increase the stretch
• Maintain for 30 seconds, repeat 2-3 times

 Plantar Fasciitis Stretch 3

Stretch for the inside belly of the right calf muscle and the arch of the right foot.

Action

• Take your right heel close to the wall
• Turn the ball of your right foot inwards to 10 o’clock position upright against the wall
• Move your hips forwards to the wall
• Turn your trunk in the opposite direction (i.e. to the right)
• Try to keep your right leg straight
• Push down through your right heel to increase the stretch
• Maintain for 30 seconds, repeat 2-3 times

Plantar Fasciitis Stretch 4

Stretch for the right achilles tendon and the arch of the right foot.

Action

• Take your right heel close to the wall and ball of the foot upright against the wall (as for stretch 1)
• Move your hips forwards to the wall
• Bend your right knee forwards into the wall keeping the ball of your foot upright against the wall
• Push down through your right heel to increase the stretch
• Maintain for 30 seconds, repeat 2-3 times

Plantar Fasciitis Treatment

Plantar Fasciitis stretches can be incorporated into a comprehensive treatment regime which may involve: ice, heel wedge support, taping, massage, muscle strengthening, orthotic inserts for shoes, topical anti inflammatory gel or oral medication and/or corticosteroid injections.

If you suspect you may have Plantar Fasciitis seek accurate diagnosis and treatment from a health professional to ensure a correct diagnosis and reduce the likelihood of developing chronic foot pain. Treatment interventions may be provided by your Physical Therapist, Podiatrist and/or doctor.

ABOUT THE AUTHOR, Michelle Kenway

Michelle Kenway is a Pelvic Floor Physiotherapist and author of Inside Out – the Essential Women’s Guide to Pelvic Support, along with Dr Judith Goh Urogynaecologist. The Inside Out exercise DVD and book show women how to strengthen the pelvic floor and exercise effectively with pelvic floor safe exercises.