While plantar fasciitis may feel discouraging, consistent exercise, proper footwear, and daily care can make a huge difference.
Waking up with intense heel pain that makes those first steps nearly impossible? You could be experiencing plantar fasciitis — a leading cause of heel pain. This condition develops when the thick band of tissue linking your heel to your toes becomes irritated or inflamed, often due to overuse, strain, or tight muscles.
The upside? Regular stretching and strengthening exercises can relieve discomfort and reduce the risk of it returning. Below are some of the most effective, research-supported exercises you can do at home to aid in long-term healing.
What Is Plantar Fasciitis and Why Does It Hurt So Much?
The plantar fascia is a strong ligament that supports the arch of your foot. When it becomes irritated or overstressed, it creates sharp, stabbing pain — particularly noticeable in the morning or after long periods of sitting. Runners, people who stand for hours at work, and those wearing unsupportive shoes are at higher risk.
Left untreated, plantar fasciitis can become chronic, affecting daily mobility and overall quality of life. That’s why early care through targeted exercises is essential.
7 Best Exercises to Relieve Heel Pain
Towel Stretch
This gentle stretch increases flexibility in both the calf and the plantar fascia.
How to do it:
Sit with legs stretched out in front.
Loop a towel or belt around the ball of your foot.
Pull the towel toward you until you feel a stretch in your arch and calf.
Hold 15–30 seconds, repeat 2–3 times.
Calf Stretch
Tight calves put extra pressure on the plantar fascia. Loosening them helps reduce strain.
How to do it:
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