5 Plantar Fasciitis Stretches to Soothe Heel Pain

If you have plantar fasciitis, you know how painful the chronic heel condition can be. It happens when your plantar fascia, the fibroid tissue band that runs along the soles of your feet, becomes inflamed. During a flare-up, which may last for 3-6 months, appropriate stretches can help ease your pain.

At Mayfair Foot Care in Commack, New York, Drs. Edward Buro, Christine Peterson, and Rosario Saccomanno are experts at diagnosing and treating plantar fasciitis. 

Here’s a closer look at the common condition, including five therapeutic stretches to consider.

Plantar fasciitis pain basics

Plantar fasciitis often begins as mild heel pain that gradually worsens. In some cases, however, the pain flares up or worsens suddenly, such as after landing from a jump. For most people, plantar fasciitis pain feels the most intense after periods of inactivity, such as a night of sleep.

After that “first step pain,” you might notice that the discomfort lessens throughout your day — only to worsen again if you engage in intense or lengthy exercise. Going barefoot or wearing unsupportive shoes can also exacerbate plantar fasciitis symptoms.

Stretches that help plantar fasciitis

Research shows that medically approved plantar fascia stretches performed consistently for eight weeks can reduce pain and improve function in people affected. Those perks may last into the future, protecting you from severe symptoms long term.

Good plantar fasciitis stretches to consider include:

1. Placing both hands against a wall and one foot in front of the other on the ground, then slowly bending your front knee while bringing your torso toward the wall
   
2. Rolling your foot over a foam roller or frozen water ball while sitting on a chair
3. Pointing your toes down to align with your foot, then raising them toward the ceiling
4. Placing the affected foot in a towel (folded lengthwise), grasping a towel end in each of your hands, then gently pulling it toward you so your knee bends
5. Grasping marbles with your toes and dropping them in a bowl or cup

In many cases, holding a stretch for 10-15 seconds for several repetitions is recommended. While plantar fasciitis in only one foot is most common, performing parallel stretches on your opposite foot or leg won't hurt.

When stretches aren’t enough

If you continue to grapple with plantar fasciitis pain, our team can create a customized treatment plan, which may include custom orthotics, pain medication, or physical therapy. For severe symptoms, a minimally invasive procedure or surgery can help.

To learn more or get the heel pain relief you need, call Mayfair Foot Care or schedule an appointment using our online booking feature today.