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A typical tender spot where plantar fasciitis pain occurs at the heel along the fascia.
(Image caption: Canva @Sorapop Udomsri)

Plantar fasciitis is a common foot condition characterised by sharp heel pain, particularly intense during the first steps in the morning or after prolonged periods of rest. This condition occurs when the plantar fascia—a thick band of tissue connecting your heel to your toes—becomes inflamed and irritated.

The condition affects people of all ages and lifestyles, from athletes to office workers, and can significantly impact daily activities. Common risk factors include prolonged standing, excessive walking on hard surfaces, being overweight, and wearing inadequate footwear.

Here are four helpful exercises to help relief and manage plantar fasciitis:

1. Ice Bottle Roll (Plantar Fascia Massage)

• Sit comfortably with a frozen water bottle under your foot
• Gently roll the water bottle forward and backward
• Perform 10 rolls per foot, completing two sets

Perform this exercise once a day. The cold can help to reduce inflammation while the rolling motion aids in releasing tension.

Roll a frozen water bottle under your foot to help relieve plantar fasciitis pain
(Image credit: Canva)

2. Wall Calf Stretch

• Place your hands on a flat wall surface and stand upright at arm's length
• Extend one leg straight backwards, bending your front leg until you feel a stretch in the calf muscle. Keep both feet flat on the floor
• Hold for 20 seconds and repeat three times
  

You should feel a distinct stretch in your calf muscle.

Demonstration of a wall calf stretch position, with front leg bent and back leg stretched backwards
(Image credit: Canva @ Thom_Morris)

3. Toe Extension Stretch

• Sit on the floor or chair and cross one leg over the other knee so your ankle is on top of your other leg
• With one hand holding your ankle and the other holding your toes, pull your toes backward until you feel a stretch in the bottom of your foot
• Hold for two seconds and repeat three times
  

This will help to stretch the plantar fascia and promote flexibility.

Demonstration of seated toe extension stretch showing proper hand placement for pulling toes backwards
(Image credit: London Orthopedic Surgery)

4. Step Heel Raises

• Stand with the ball of your feet at the edge of a step
• With your heels hanging off the edge, slowly and gently lower your heels
• Slowly rise onto the balls of your feet and tip toe
• Repeat this 10 times
  

This exercise strengthens the calf muscles and Achilles tendon to reduce strain on the plantar fascia.
 

Demonstration of the step heel raise exercise, showing heel rise position on a step edge
 (Image credit: One Point Health)

Managing Your Recovery

While these exercises can provide some relief, remember to perform them gently. Start with a comfortable intensity and gradually increase as your condition improves. It is important to wear supportive footwear and maintain a healthy weight to reduce stress on your feet. If pain persists or worsens, consult a healthcare professional for personalised advice and treatment options.

Remember: Stop any exercise that causes increased pain and always warm up before beginning your exercise routine.

This article was contributed by Patient Education Workgroup, with inputs from: Dr Cassandra Ho, Associate Consultant, SHP-Sengkang.

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