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Managing Plantar Fasciitis: 5 Effective Exercises to Find Relief

Plantar fasciitis is a common and painful condition that affects millions of people worldwide. It occurs when the plantar fascia, a thick band of tissue that runs along the bottom of your foot, becomes inflamed or damaged. This condition can cause severe heel pain, making it difficult to stand, walk, or engage in everyday activities.

While plantar fasciitis can be stubborn and persistent, there are various strategies you can employ to manage and alleviate the discomfort. One of the most effective approaches is incorporating targeted exercises into your daily routine. In this blog, we will explore the benefits of exercise in managing plantar fasciitis and provide you with five exercises to help you find relief.


The Role of Exercise in Managing Plantar Fasciitis


Exercise is a crucial component of plantar fasciitis management for several reasons:

  1. Strengthening: Specific exercises can strengthen the muscles in your feet, ankles, and calves. This added strength can help distribute the load more evenly across your foot and reduce strain on the plantar fascia.

  2. Flexibility: Stretching exercises can improve the flexibility of your calf muscles and Achilles tendon. Increased flexibility can relieve tension on the plantar fascia and reduce pain.

  3. Blood Circulation: Engaging in physical activity promotes better blood circulation, which can aid in the healing process by delivering essential nutrients to the affected area.

  4. Weight Management: Maintaining a healthy weight through regular exercise can reduce the pressure on your feet, which is particularly important for individuals with plantar fasciitis.

Now, let's delve into five exercises that can help you manage plantar fasciitis:


Calf Stretch:

Stand facing a wall with your hands pressed against it.

  • Extend one leg behind you, keeping it straight.

  • Bend your front knee and lean into the wall, feeling a stretch in your calf.

  • Hold for 30 seconds on each leg and repeat 3 times.


Towel Curl:

Sit on a chair with your feet flat on the floor.

  • Place a towel on the ground in front of you.

  • Use your toes to scrunch the towel toward you.

  • Repeat this exercise for 10-15 reps, working your way up as it becomes easier.


Towel Pickup:


Sit in a chair with your feet flat on the ground.

  • Place a towel on the floor in front of you.

  • Use your toes to pick up the towel.

  • Repeat 10-15 times


Toe Stretch:

Sit down with your ankle rested on your knee.

  • Use your hands to gently pull your toes back towards your shin, creating a stretch along the bottom of your foot.

  • Hold for 15-20 seconds and repeat 3 times.


Towel Heel Raises:

Stand with your toes rested on a rolled up towel.

  • Lift your heels off the floor and then return to the start position

  • Repeat 10 times


Plantar fasciitis can be a painful and frustrating condition, but with the right approach, you can manage it effectively. Incorporating these exercises into your daily routine, along with proper footwear and other recommended treatments, can help reduce pain and improve your quality of life. However, it's essential to consult with a healthcare professional before starting any new exercise program, especially if you have a pre-existing medical condition. Remember, consistency is key, and with patience and dedication, you can find relief from plantar fasciitis and regain your mobility.


If you would like further treatment options or an assessment for custom orthotics to help reduce pain and improve your day to day life, call us on 0117 329 2090 or book an appointment online to see one of our therapists.


By Amy Shephard

September 2023


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