Plantar Fasciitis: Causes, Symptoms, and the Best Exercises for Relief

Plantar Fasciitis: Causes, Symptoms, and the Best Exercises for Relief

Don’t Let Foot Pain Stop You in Your Tracks

 You step out of bed—and a sharp, stabbing pain hits your heel. Walking feels like you’re stepping on glass. Sound familiar? That’s the hallmark of plantar fasciitis.

 At Exercise Matters, we help active individuals overcome plantar fasciitis with a structured rehabilitation plan based on the latest research. This blog covers what plantar fasciitis is, what causes it, and which exercises provide real relief.

What Is Plantar Fasciitis?

Plantar fasciitis is inflammation of the plantar fascia—a thick band of connective tissue running along the sole of your foot from the heel to the toes.

Common Symptoms:

• Sharp heel pain, especially with the first steps in the morning

• Pain after periods of rest (e.g. sitting, driving)

• Pain that worsens after prolonged standing or walking

Evidence: A 2021 review in the British Journal of Sports Medicine confirmed that plantar fasciitis is the most common cause of heel pain in adults, particularly in runners and people who are on their feet all day.

Causes and Risk Factors

• Sudden increase in walking or running volume

• Flat feet or high arches

• Poor footwear support

• Limited ankle mobility or calf tightness

• Weak intrinsic foot muscles

• High BMI or prolonged standing at work

Best Exercises for Plantar Fasciitis Relief

1. Calf Stretch (Wall Stretch)

Why it helps: Tight calves increase strain on the plantar fascia.

• Stand facing a wall with one foot behind the other

• Keep back knee straight and heel on the ground

• Lean forward and hold for 30 seconds

• Repeat 2–3 times per leg

2. Plantar Fascia Stretch

Why it helps: Directly targets the fascia.

• Sit with ankle resting on the opposite knee

• Pull your toes back toward your shin until you feel a stretch under the foot

• Hold for 15–30 seconds

• Repeat 3–5 times daily

3. Toe Towel Curls

Why it helps: Strengthens the small muscles in your feet.

• Place a towel on the floor

• Use your toes to scrunch the towel toward you

• Perform 2–3 sets of 10 reps per foot

4. Heel Raise with Toes on a Towel

Why it helps: Activates the foot arch and strengthens the calf.

• Stand with toes on a rolled-up towel or wedge

• Perform slow, controlled heel raises

• 3 sets of 10–12 reps

5. Foot Rolling with Ball or Frozen Bottle

Why it helps: Releases tension in the fascia and reduces pain.

• Roll foot back and forth over a massage ball or frozen water bottle

• 2–3 minutes per foot, 1–2 times daily

Additional Strategies

• Wear supportive shoes with arch support (avoid bare feet on hard floors)

• Avoid prolonged standing or running until symptoms improve

• Consider orthotics if foot structure contributes to strain

• Use ice after activity if inflammation is present

Case Study: Lisa, 45, Retail Worker with Heel Pain

Lisa spent 8+ hours on her feet each day and developed heel pain that worsened over months. Our plan included:

• Foot rolling and plantar fascia stretching

• Calf strengthening and mobility drills

• Footwear change to structured runners

• Load management and graded return to walking

Outcome: Within 6 weeks, Lisa’s pain reduced by 80%. After 10 weeks, she returned to full duties pain-free.

Frequently Asked Questions

1. How long does plantar fasciitis take to heal?

Anywhere from 6–12 weeks with consistent treatment. Chronic cases may take longer.

2. Should I rest completely?

Relative rest is important, but gentle loading (e.g. walking, stretching, strengthening) speeds recovery.

3. Do I need orthotics?

Only if foot mechanics contribute to the issue. Our clinicians assess this case by case.

4. Will cortisone injections help?

They can provide temporary relief but do not address the root cause. Exercise rehab is key for long-term improvement.

Walk With Confidence Again

Plantar fasciitis is frustrating—but fixable. With the right exercises, footwear, and support, you can get back on your feet—literally.

📞 Book your foot pain consult at (07) 5448 3532 🌐 www.exercisematters.healthcare

References:

• Martin RL et al. (2021). Clinical practice guidelines for plantar fasciitis. J Orthop Sports Phys Ther.

• Riel H et al. (2021). Rehabilitation for plantar heel pain: a systematic review. Br J Sports Med.

• Rathleff MS et al. (2015). Strength training versus stretching for plantar fasciitis. Scand J Med Sci Sports.