Plantar fasciitis: exercises against heel pain
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The first step in the morning hurts, a sharp pain shoots through your heel, and after a few metres it slowly eases off: if this sounds familiar, the cause is often plantar fasciitis. This is an irritation of the tendon plate under the foot. The good news is that in many cases the symptoms improve noticeably with targeted plantar fasciitis exercises and a little patience. In this guide we walk you through the most important stretching and strengthening exercises step by step and explain what to watch out for in everyday life.
What is plantar fasciitis?
The plantar fascia is a strong tendon plate that runs from the heel bone to the base of the toes. It spans the arch of the foot, cushions every step and keeps the foot stable. When it is overloaded over a long period, small irritations develop where it attaches to the heel bone. This irritation is what we call plantar fasciitis, and it is one of the most common causes of heel pain.
It is important to distinguish it from a heel spur: the spur is a bony growth on the heel bone that often forms as a result of long-term traction. The spur itself usually causes no pain; the irritated tendon plate around it does. Plantar fasciitis and a heel spur therefore often occur together, but they are not the same thing. You can read more about this and about relieving the strain in our guide to heel spur exercises and relief.
Typical symptoms
The most striking sign is the start-up pain: a sharp pain on the inner side of the heel during the first steps in the morning or after sitting for a while. It eases after a few metres but returns after prolonged activity or in the evening. Other typical signs are:
- pressure pain on the underside of the heel
- a pulling sensation along the sole towards the midfoot
- symptoms that worsen after long periods of standing or walking
- a stiff feeling in the foot after rest
The whole thing is encouraged by tight calves, excess weight, long periods of standing on hard surfaces, unsuitable shoes and misalignments such as a fallen or splayed arch.
Exercises step by step
Stretching and gentle mobilisation are the most important building block. Do the following exercises calmly and without jerky movements, ideally twice a day. A good moment is in the morning before you first get up.
1. Calf stretch against the wall
Stand in front of a wall with your arms extended. Place the affected leg behind you, keep the heel firmly on the floor and bend the front knee. You will feel the stretch in the back of the calf. Hold the position for about 30 seconds and repeat it three times per leg. A tight calf is one of the most common causes of strain on the plantar fascia.
2. Fascia ball or fascia roller
Sitting down, slowly roll the sole of your foot over a small, firm ball, a fascia roller or a chilled bottle. Work from the heel to the ball of the foot and pause briefly on tender spots with a little more pressure. Two to three minutes per foot is enough. The chilled version also calms the irritation. You will find more applications in our guide to fascia roller exercises.
3. Towel stretch
Sit with your legs extended and loop a towel around the ball of your foot. Gently pull the toes towards your body with the towel until you feel the stretch in the sole and calf. Hold for 20 to 30 seconds and repeat three times. This exercise is especially handy while you are still lying in bed in the morning and want to prevent the start-up pain.
4. Toe gymnastics
Lay a small cloth flat on the floor and try to grab and pull it towards you using only your toes. Alternatively, pick up marbles or pens one at a time with your toes while sitting. This strengthens the small foot muscles that support the longitudinal arch and take pressure off the plantar fascia. Our guide to foot gymnastics exercises shows more strengthening variations.
Taking pressure off in everyday life
Exercises alone are often not enough. The key is to let the tendon plate rest in daily life.
- Good footwear: Wear shoes with a soft, supportive sole and a slight heel lift. Avoid flat, hard shoes and walking barefoot on tiles for long periods.
- Insoles and cushions: Supportive insoles or soft heel cups distribute the pressure and cushion the heel. If you have a misalignment, an individually fitted solution is worthwhile.
- Dose the load: Temporarily reduce sports with impact loading such as running or jumping. Swimming and cycling are gentle on the foot.
- Cooling: After activity, place a cold pack wrapped in a cloth on the heel for around ten minutes.
If a misalignment is behind the symptoms, it is worth looking at the cause. Our article on what helps with a splayfoot and fallen arch explains which measures make sense for a flattened arch.
When to see a doctor
If the pain persists for several weeks despite consistent exercises and relief, gets worse or comes on suddenly and very strongly, you should have the cause checked by a doctor. The same applies to redness, swelling, numbness or if both heels are affected at the same time. This rules out another condition behind the heel pain and means you can get targeted treatment if needed.
Frequently asked questions (FAQ)
How long does it take for plantar fasciitis to improve? This varies greatly from person to person. With consistent stretching and relief, the symptoms often improve over several weeks to months. Patience is the most important factor, as the irritated tendon plate needs time to recover.
How often should I do the exercises? Ideally twice a day, morning and evening. The morning stretch before you first get up in particular can noticeably reduce the typical start-up pain. Regularity over several weeks matters more than intensity.
Can I do sport with plantar fasciitis? Movement is generally good, but you should temporarily reduce impact loading such as running or jumping. Gentle alternatives like swimming, cycling or walking put less strain on the foot while keeping you active.
What is the difference between plantar fasciitis and a heel spur? Plantar fasciitis is the irritation of the tendon plate under the foot. The heel spur is a bony growth on the heel bone that often forms as a result of the same overload. The pain is usually caused by the irritated tendon plate, not the spur itself, which is why the two often occur together.
