Plantar Fasciitis Exercises

What is it?

The plantar fascia (FASH-ee-ah) is a long band of fibers that go from the bottom of the heel bone to the beginning of the toes. It helps support your arches and provides shock absorption for the bottom of the foot. Plantar fasciitis (fas-ee-EYE-tis) is inflammation (swelling and pain) of the plantar fascia. Plantar fasciitis exercises help to stretch and strengthen your foot and leg muscles. They help decrease stress (force or pressure) on the plantar fascia. They may help prevent plantar fasciitis from getting worse or coming back.

When should I begin these exercises?

Ask your caregiver when you should begin plantar fasciitis exercises. Your caregiver may tell you to begin exercising, but to stop exercising if you feel pain. If your foot pain does not improve, call your caregiver.

What exercises can I do?

• Slant Board Stretch: Stand on a slanted board and press your heels into the board. Keep your knees slightly flexed. Hold this position for one minute. Repeat five times.
  
  
• One Leg Heel Raise: Stand on your injured foot with a chair turned backwards in front of you. Holding onto the chair back, raise up on your toes keeping your knee straight. Hold for one second. Slowly lower to the ground. Repeat 10 times.
  
  
• Calf Stretch: Facing a wall, stand with your forward leg bent and your back leg straight. Gently lean into the wall until you feel your calf stretch. Hold for 10 seconds. Relax. Repeat 20 times for each injured heel.
  
  
• Toe curls: Lay a towel on the floor. Sit down and place your foot flat on the towel. Keeping your heel flat on the floor, grab the towel with your toes by curling them under. Slowly straighten and curl your toes to pull the towel toward your body.
  
  
• Toe taps: Sit down and place your foot flat on the floor. Keeping your heel flat, point all your toes up toward the ceiling. While the four smaller toes are pointed up, bend your big toe down and tap it on the ground. Do 10 to 50 taps. Point all five toes up toward the ceiling again. This time keep your big toe pointed up and tap the four smaller toes on the ground. Do 10 to 50 taps.

Care Agreement

You have the right to help plan your care. Learn about your health condition and how it may be treated. Discuss treatment options with your caregivers to decide what care you want to receive. You always have the right to refuse treatment.

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The above information is an educational aid only. It is not intended as medical advice for individual conditions or treatments. Talk to your doctor, nurse or pharmacist before following any medical regimen to see if it is safe and effective for you.