5 Stretches to Ease Plantar Fasciitis Pain at Home

Plantar fasciitis is a common injury, affecting roughly 10% of the population. 

You develop this condition when the plantar fascia — a thick band of tissue that runs along the bottom of your foot — becomes inflamed. This issue can develop from exercise or athletic activity, but it can also get triggered by simply being on your feet too much, especially if you’re standing on hard surfaces. 

Fortunately, we can help. As specialists in treating plantar fasciitis, our team at Rogers Foot & Ankle Institute has resources to soothe the inflammation and find relief. In some cases, that means treatment like corticosteroid injections or extracorporeal pulse activation technology (EPAT), which we offer at our offices in American Fork or Saratoga Springs, Utah. A lot of folks, though, can heal their plantar fasciitis with at-home care.

That means resting the area (staying off your feet as much as possible), periodically icing it, taking anti-inflammatory medications, and stretching the foot. Here are five stretches that can help. 

#1: Towel-assisted calf stretch

Sit on the floor with your legs out in front of you. Keep a gentle bend in your knees.

Wrap a towel around the ball of the foot that’s experiencing the pain, gripping one end of the towel in each hand. Use the towel to gently pull the foot toward you, creating a stretch in your calf. Hold for up to 30 seconds. Repeat a few times, then switch legs. 

#2: Manual toe stretch

Sit in a chair. Bring the ankle of your affected foot up to rest on your other knee (i.e., cross your legs, but don’t dangle your top foot down to the floor). 

Grab your toes in your hand and gently stretch them back toward the top of your foot, opening up your arch. Using your hand so the big toe is getting the most pressure can help you feel the stretch more.

Hold for 30 seconds, then repeat with the other foot. 

#3: Toe raises

Stand with bare feet. Lift your big toe, keeping your other toes flat on the floor. Hold for a few seconds, then lower it. Then, keeping your big toe flat, lift your other four toes. Hold for a few seconds, then release.

Repeat ten times, then repeat with the other foot. 

#4: Step-assisted calf stretch

Stand on a step facing the stairs so that the balls of your feet are on the step but your heels are hanging off. Holding onto the handrail, gently lower your heels until you feel a stretch in your calf. Hold for 30 seconds, then return your heels to be level with the step. Repeat a few more times. 

#5: Ice roll

Freeze a plastic water bottle (pour out a little water first to prevent it from bursting in the freezer). Put a sock on your affected foot. 

Lay the bottle on the ground and use it to roll back and forth along the length of the bottom of your foot. You can do this standing or seated in a chair.

Keep rolling your foot for three minutes, applying gentle pressure with the ice. 

These five stretches should help to alleviate your pain. However, if your plantar fasciitis doesn’t improve after a few days of stretching and rest, it’s time to talk to our team. 

We’re here to help your foot heal. Contact our team at the Rogers Foot & Ankle Institute by calling us at (801) 756-4200.