Movement at Home Series: Exercises for Plantar Fasciitis Pain

Plantar fasciitis causes pain in the bottom of the heel. It’s triggered by an inflammation of the plantar fascia, which is a thick tissue band that connects the heel bone to the front of the foot. Most people experience a burning or aching sensation on the bottom of the foot, extending from the heel.

You should never stretch a cold muscle. Instead, walk around the house for a short amount of time or complete after a warm shower, to make sure your muscles are warm.


To help relieve this pain, use a golf ball or tennis ball to roll along the arch of your barefoot, stopping and putting pressure on the tender spots for 30 seconds at a time.


To do the gastroc stretch (pictured), stand about arm’s length away from a wall and place both hands on the wall. Extend one foot behind you and keep the other close to the wall. Lean into the wall with your hips until you feel the stretch in the back of your calf, while keeping your knee straight and heel pressed down on the floor.


To do the soleus stretch (pictured), you’ll be in the same position, but this time, slightly bend the back knee, while still keeping the heel on the ground and then lean in.

Hold each stretch for 10 seconds and repeat 10 times on each foot in both positions.

Following these activities, you should rest and ice your foot.

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