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Plantar Fasciitis Exercises

प्लांटर फेशियाइटिस व्यायाम

ప్లాంటర్ ఫాషియైటిస్ వ్యాయామాలు

5 exercises to stretch and strengthen the foot, relieve heel pain and stop that morning first-step agony.

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Important: Always consult Dr. Sumit before starting any exercise programme. Stop immediately if you feel sharp pain.

Easy
Exercise 1 of 5

Towel Stretch

The single most effective exercise — do this before your first step every morning

3 × 30 sec each foot
Steps:
  • 1While still in bed, loop a towel around your foot
  • 2Keep knee straight
  • 3Gently pull the towel to flex foot toward you
  • 4Hold 30 seconds, feel stretch in arch and calf
  • 5Repeat 3 times each foot before standing
Easy
Exercise 2 of 5

Calf Stretch (Wall)

Tight calf muscles pull on the heel bone — stretching them relieves plantar fascia tension

3 × 30 sec each leg
Steps:
  • 1Stand facing a wall, hands on wall
  • 2Step affected foot back, keep heel on floor
  • 3Lean forward, bending front knee
  • 4Hold 30 seconds, feel stretch in calf
  • 5Repeat 3 times each leg
Easy
Exercise 3 of 5

Ball/Bottle Roll

Massages and stretches the plantar fascia directly — provides immediate relief

2-3 min each foot
Steps:
  • 1Sit on a chair, place a tennis ball or frozen water bottle under foot
  • 2Roll it from heel to toes slowly
  • 3Apply gentle pressure, not painful
  • 4Continue for 2-3 minutes
  • 5Repeat on other foot if needed
Easy
Exercise 4 of 5

Toe Towel Curl

Strengthens the small foot muscles that support the arch and plantar fascia

10 reps × 2 sets
Steps:
  • 1Sit with a towel flat on the floor under foot
  • 2Use toes to scrunch the towel toward you
  • 3Grip and release repeatedly
  • 4Continue until towel is fully scrunched
  • 5Repeat 10 times, 2 sets
Moderate
Exercise 5 of 5

Calf Raises

Strengthens calf muscles and the plantar fascia itself — builds long-term resilience

10 reps × 3 sets
Steps:
  • 1Stand holding a chair for balance
  • 2Rise up onto your toes slowly
  • 3Hold 2 seconds at the top
  • 4Lower slowly with control
  • 5Repeat 10 times, 3 sets
⚠️ Stop if you feel sharp heel pain during this exercise.

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