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Ankle and foot

Plantar fasciitis: exercises for heel pain

Plantar fasciitis causes pain under the heel, especially with the first steps in the morning.

Stretching the plantar fascia and calves, self-massage and foot strengthening are at the heart of treatment.

Stages of rehab

  1. Plantar fascia and calf stretches several times a day.
  2. Self-massage of the arch of the foot with a ball.
  3. Strengthening of the foot and calf muscles.

Recommended exercises

Calf Self-StretchCalf self-stretch, 3 sets, hold 30 seconds per leg Calf stretch against a wallCalf stretch against a wall, 3 sets, hold 30 seconds per leg Calf stretch focusing on the medial edge of the footCalf stretch with emphasis on the medial foot edge, 3 sets, hold 30 seconds per side Calf stretch with towelCalf stretch with towel, 3 sets, hold 30 seconds per side Calf Triceps Stretch with Increased DorsiflexionCalf triceps stretch with enhanced dorsiflexion, 3 sets, hold for 30 seconds per leg Dorsal Flexor Stretch of the FootDorsal flexor stretch of the foot, 3 sets, hold for 30 seconds per foot Dynamic Achilles and Plantar Fascia StretchDynamic Achilles and plantar fascia stretch, 3 sets, 10 repetitions per foot Gastrocnemius StretchGastrocnemius stretch, 3 sets, hold 30 seconds per leg Plantar Flexion Stretch of the FootPlantar flexion stretch, 3 sets, hold 20 seconds per foot Seated Calf StretchSeated calf stretch, 3 sets, hold 30 seconds per leg Seated Toe StretchSeated toe stretch, 3 sets, hold for 20 seconds Self-massage of the plantar arch with a ballSelf-massage of the plantar arch with a ball, 2 minutes per foot in sitting position

See all ankle and foot exercises →

Practical tips

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Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

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Frequently asked questions

What is the best stretch for plantar fasciitis?

Stretching the fascia by pulling your toes towards you, combined with a calf stretch against a wall.

How long does plantar fasciitis last?

It usually improves within a few months with regular exercise.

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.