Exercises that stretch the calf and strengthen the foot can help alleviate strain on the plantar fascia, improve flexibility, and promote healing for people with plantar fasciitis.
A staple plantar fasciitis exercise, calf raises target your calf muscles and Achilles’ tendons. Strengthening them can reduce strain on the plantar fascia, provide better support for the foot’s arch, and improve overall foot mechanics.
It’s best to do these slowly and control them so you get a good contraction and work through the entire range of motion. You can also do this exercise on a step for added stretch and intensity.
- Stand with your feet about shoulder-width apart and slowly raise your heels off the ground, coming up onto your tippy toes.
- Hold that raised position for a couple of seconds, and then lower your heels back down with control.
- Work through several reps until you feel some muscular fatigue, and then rest before doing another set.
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Arch lifts work the muscles responsible for supporting the foot’s arch. Targeting these muscles and strengthening them can reduce the load on the plantar fascia. This one is particularly useful if flat feet or poor arch support are major contributing factors to your symptoms.
- Start sitting or standing with your feet flat on the floor.
- Now, without curling your toes, try to lift the arch of your foot by pressing your toes into the ground and activating your arch muscles.
- Hold for 10 seconds and repeat several times for each foot.
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This exercise strengthens the supportive arch muscles of the foot and helps improve the flexibility of the plantar fascia. Both of these can reduce pain if regularly implemented over time.
- Get a towel and put it on the floor in front of you.
- Sit in a chair with your feet flat on the ground and use your toes to grab and curl the towel toward you, scrunching it up several times before switching sides.
Along the lines of myofascial release, you can use the lacrosse ball to target the plantar fascia and reduce your symptoms. It also helps increase your foot mobility.
- Sit or stand and place the ball under your foot.
- Gently apply pressure and roll up and down, side to side, targeting the sensitive areas.
- Repeat several times a day and also as a warm-up before you do your other foot exercises.
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Walking on your heels and toes helps to strengthen the muscles in your feet and legs, which improves overall foot function and releases some of the tension in the plantar fascia. It’s effective for improving your arch strength, foot mechanics, and balance.
- Start by walking on your tippy toes forward for a set distance, and then walk backward as well.
- Now, walk around on your heels for the same distance forward and reverse going backward.
- Be careful to do it slowly and control it with intention. You can also do it side to side for an extra challenge.
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Stretching your calves and Achilles helps with plantar fasciitis, as these areas are often tight. Loosening them up helps reduce the strain on the fascia. It can be highly effective when performed consistently, along with other exercises, stretches, and manual therapy.
- Face a wall, pressing your palms into it with one foot forward and one foot back.
- Bend the front knee slightly, keeping the back leg stretching straight back with your heel pushed toward the ground.
- Hold for 30-60 seconds, and modify the distance to increase or decrease the stretch before switching legs.
- Manage recurrence: Plantar fasciitis flare-ups are common, so ongoing prevention is essential. Even after symptoms improve, continue regular stretching and strengthening exercises, moderate your activity level, and gradually return to full movement without doing too much too soon.
- Warm up consistently: Always warm up before activity and use custom orthotics for added support.
- Prioritize arch support: Proper arch support is crucial for managing plantar fasciitis. Ensure that your sneakers or everyday footwear provide enough structure and stability.
- Choose supportive footwear: Opt for shoes with a firm sole for stability, adequate cushioning, and strong arch support. Footwear should be flexible enough to allow natural foot movement while still offering protection to prevent re-injury.
