Exercises for Plantar Fasciitis (Runner's Heel)

Plantar fasciitis is a common running injury many athletes or casual joggers face. However, with a few simple exercises, you can find pain relief.

Although running builds cardiovascular endurance and muscle strength, it can also cause injuries for dedicated runners. According to one study, one of the most frequent running-related injuries is plantar fasciitis, or runner’s heel.

If you run or jog regularly, you may have already experienced distinctive plantar fasciitis symptoms, such as a sharp pain in the heel when taking a first step. The pain usually subsides when you move, but returns after a period of rest. If you’ve been feeling this pain, you may think you have to give up your favorite workout, but it’s actually manageable with some at-home therapy. In fact, plantar fasciitis responds well to conservative treatments and exercises specifically designed for the condition.

What is plantar fasciitis?

Plantar fasciitis is an overuse injury of the plantar fascia, a tough band of fibrous tissue running from the heel of the foot to the toes. It absorbs the shock of every step you take, so running regularly on hard pavement can inflame or even tear the tissue, causing heel pain. Runners stand the highest risk of plantar fasciitis, but anyone with flat feet is vulnerable as well.

The first line of treatment is to rest or ice the painful foot. Changing your running footwear to ones with strong arch support can also help, as can wearing orthotics to provide extra lift to your arches. Anti-inflammatories can ease the pain, too. If you’re itching to keep up with your workout routine, you can also try exercises for plantar fasciitis to overcome the pain and prevent a recurrence.

6 exercises for plantar fasciitis

You should always consult a doctor first if you suspect you have runner’s heel. For a mild case, they may tell you to perform at-home therapy with exercises. Here are six simple stretching exercises that may be recommended to you so you can ease any discomfort at home.

1. Calf stretch

Stand at an arm’s length from a wall. Place both hands flat on the wall and move your right foot behind you. As you lean toward the wall, you should feel a deep stretch in your calf. Hold for 30 seconds. Then, bend the right leg until you feel a stretch lower down in the calf. Hold for 30 seconds. Repeat on the opposite side.

2. Towel scrunch

Place a towel on the floor and put the painful foot on it. Slowly curl your toes and scrunch up the towel. Aim for three to five scrunches each session, with two sessions each day.

3. Toe extensions

While sitting, cross the plantar fasciitis leg over the unaffected leg. Grasp the toes with one hand and bend the toes and ankle as far as possible to stretch the arch and calf muscles. Use the other hand to massage the bottom of the foot. Hold for 10 seconds, and repeat for two to three minutes. Do two to four repetitions per day.

4. Step stretch

Place your painful foot on the edge of a step or other raised surface, such as a stool or yoga block, centering the weight onto the ball of the foot. The other foot should remain flat on the floor. Drop your heel to the floor, feeling a stretch from the bottom of the foot to the middle of the calf. Hold for 30 seconds. Do two to three times a day.

5. Arch roll

Using either a frozen bottle of water, tennis ball, or golf ball, roll your foot back and forth over the object for three to five minutes. Aim to do this exercise two times a day.

6. Toe lift

Stand or sit with bare feet flat on the floor. As the four small toes remain pressed into the floor, lift your big toe. Hold and then slowly lower the big toe. Do 10 repetitions. Then, keeping the big toe pressed into the floor, lift the four other toes. Hold and slowly lower. Repeat 10 times.

If these exercises cause more discomfort, stop and rest. You should also consult with a physical therapist for further treatment. When done correctly, these exercises can help you find relief from your heel pain so you can enjoy running again.

Keep on running with All Sports Physical Therapy

Don’t let heel pain stop you from running. Our team of therapists has the experience and expertise to help you overcome plantar fasciitis with tailored exercises and other treatments. Contact us today for a consultation.