If your first steps out of bed bring a sharp, stabbing pain in your heel, you are far from alone. The pain often eases after a few minutes of walking, which makes it easy to ignore, but it tends to return after your next long sit.
At this point, many people start looking for plantar fasciitis exercises that might help. This article explains what plantar fasciitis is, which exercises may help and how to tell when it is time to see an exercise physiologist.
What Is Plantar Fasciitis?
The plantar fascia is a thick band of tissue that runs under your foot, from your heel to your toes. It supports your arch every time you walk or stand. When this band becomes sore, you can feel heel pain, and that is what we call plantar fasciitis.
According to Healthdirect, the main symptom is pain under the heel. Many people notice heel pain in the morning or after a long rest, then find it eases as they get moving. It can also build up when sport or other activities put extra stress on the heel.
Plantar fasciitis is often linked with a heel spur, although many people have heel spurs without any pain.
It can also take a while to settle. Healthdirect notes that plantar fasciitis can last for weeks or months, so patience matters. Because heel pain has other possible causes, it is worth getting it checked rather than guessing.
What Does The Research Say About Plantar Fasciitis Treatment?
Plantar fasciitis treatment usually begins with simple steps, such as adjusting your activity and doing regular exercises. But which type of exercise works best?
A 2015 randomised trial looked at exactly this question. It compared two programs in 48 people. One group did daily plantar fascia stretches, while the other did slow, heavy calf raises with a towel under their toes. The strength group had better results at three months, although both groups had similar results by six and 12 months.
This suggests that both stretching and strengthening may help, and that strength work may bring relief sooner for some people. Still, no program can guarantee results. What suits you will depend on your foot, your work and your activity.
Which Plantar Fasciitis Exercises May Help?
Whichever exercises you try, go gently. Plantar fasciitis stretches should feel like a pull, not a sharp pain, and if your symptoms spike, it is best to stop and ease off. Doing a little most days usually matters more than doing a lot once in a while.
Calf stretch
Tight calves can add strain to the heel for some people, so a calf stretch is a good place to begin. Stand facing a wall with one foot behind you. Keep the back heel on the floor and bend your front knee until you feel a gentle pull. Hold for about 30 seconds.
These calf stretches for plantar fasciitis are easy to fit into your day, for example, while you wait for the kettle to boil.
Plantar fascia stretch
Next, target the arch itself. Sit down, cross your sore foot over your other knee and gently pull your toes back towards your shin. You should feel a stretch along your arch, which you hold for about 10 seconds. Because morning pain is so common, many people do this stretch before their first steps of the day.
Towel heel raise
Stretching is only part of the picture, so it helps to add some strength work too. The towel heel raise is one of the plantar fasciitis strengthening exercises used in the 2015 trial. Roll up a towel, place it under your toes and rise slowly onto the ball of your foot, then lower just as slowly. The researchers noted that a slow pace may lower the risk of a flare-up.
Getting the load right is the tricky part. Too little may not change much, while too much may flare things up. So whichever heel pain exercises you choose, build up bit by bit.
When To See An Exercise Physiologist
Home exercises are a fair place to start, but some signs suggest it is time for extra support. Start with your GP if your pain follows an injury, comes with swelling, numbness or tingling, or has lasted longer than 8 weeks.
Healthdirect gives similar advice for symptoms that last beyond 8 weeks. Your GP can rule out other causes of heel pain and point you towards the right team.
Beyond that, consider booking an exercise physiologist if:
- Your heel pain limits walking, work or sport
- It keeps coming back
- Your exercises make it worse
- You are not sure which exercises to do, or how hard to go
An accredited exercise physiologist can check how you move and how strong your calves and feet are. They will also look at the load your job or sport puts on your heel. From there, they build a plan, show you each exercise and adjust it as you improve.
To see how this works for another common condition, read how exercise physiology helps you manage osteoarthritis in the Inner West.
At EP360, this support happens inside Club Lime gyms with full equipment, so you can build strength with proper weights rather than just a towel. If you are looking for an exercise physiologist in the Inner West, our team works from St Peters and Five Dock.
A Clear Plan For Your Heel Pain
Plantar fasciitis exercises, such as calf stretches and slow towel heel raises, may help ease heel pain, and home exercises are a good place to start. But if your pain lingers, keeps returning or limits your day, you do not have to work it out alone.
If you’re having heel pain for a long time and you’re looking for help in St Peters, NSW, EP360 Exercise Physiology can help/ Our Strength & Conditioning / Injury Rehabilitation service builds a plan around your foot, your goals and your pace.
When you are ready, send us an Appointment Request or call (02) 8070 8367.
Frequently Asked Questions
How long does plantar fasciitis last?
It can last for weeks or months, depending on whether the cause has been addressed. Everyone recovers at a different pace when it comes to treatments or even exercises.
If your pain goes beyond 8 weeks, see your GP.
Should I stretch before getting out of bed?
Many people find that a gentle stretch before their first steps may ease morning heel pain. Keep it gentle, and stop if it hurts.
Can I keep exercising with heel pain?
Often you can, with some changes. What is suitable depends on your pain and your activity, so an exercise physiologist can help you adjust.
Is a heel spur the same as plantar fasciitis?
No. The two are often linked, but many people have heel spurs without any pain.
Will an exercise physiologist replace my GP?
No. Your GP can check for other causes of heel pain, while an exercise physiologist helps with the exercise side of your plan.
This information is general in nature and does not replace personalised advice from a qualified health professional.
