5 At Home Exercises to Relieve Plantar Fasciitis Pain (Physical Therapist Approved!)

Dr Jeff Bitter
June 21, 2022

Let’s talk plantar fasciitis!

In this post, you will learn some stretches and exercises that are helpful if you’ve been having heel pain or pain at the bottom of your foot. This is a common diagnosis that we see called plantar fasciitis.

What is Plantar Fasciitis?

Plantar fasciitis is the result of a repetitive strain at the muscles and the fibers at the bottom of your foot and potentially in your heel. Usually, you’ll have this pain in the morning when you first wake up and it gets better throughout the day, or if you’re sitting for a while once you stand up again to walk that’s when it hurts the most.

5 Stretches to Try at Home for Plantar Fasciitis

Roll The Bottom of Your Foot on a Frozen Water Bottle

The first exercise I would recommend is rolling your foot on a frozen water bottle because the ice will help decrease inflammation. You can also use coffee mug or a lacrosse ball or a tennis ball, whatever you have at home. Put it on the floor and you just roll your foot along the item for about one minute. It might be uncomfortable but should not be painful.

Strengthen Your Feet with Towel Scrunches

The next exercise is to strengthen some of the little muscles at your foot that can become weaker (this weakness can contribute to pain!). You will take a towel and squeeze the towel with your toes for about a minute.

Practice Your Balance and Strengthen Your Calves with Heel Raises

Next, let’s work on strengthening the calf muscles that are usually weaker as well. Begin seated, and slowly raise and lower your heels. If that’s too easy, you can stand up at your wall and do the heel raises, using the wall for balance.

Stretch the Tight Muscles in Your Lower Legs

Do your calves feel tight? If so, try this stretch. At the wall, your front leg is bent with your back knee straight. Hold this for 30 seconds on each side, 3 times.

Stretch the Tight Muscles in Your Lower Legs

The last exercise is a stretch to your toe because if your big toe doesn’t have a lot of motion, that is what can cause the strain on the bottom of the foot. To start, take your big toe while supporting the rest of your foot and pull it upwards towards your body. Hold that for 30 seconds, complete three times.

Try these five exercises and see if your foot pain goes away. If not, we would be happy to help and create a plan for you to get rid of this stubborn discomfort.

Call our office today at 312-619-3556 or click here to learn more about our team to find the right therapist for you!