Exercises That You Could Try at Home to Treat Painful Plantar Fasciitis

Painful Plantar Fasciitis


  • Did you know that the age group most likely to be struck by Plantar Fasciitis is between forty to sixty years of age?
  • Your plantar fasciitis is incredibly strong. The average amount of stress that is put on your feet for every mile walked is approximately 60 tons.

If you are overweight or obese, you are most likely to develop plantar fasciitis. This is due to the increased stress on your plantar fascia ligaments, especially if you have unexpected weight gain. You may be more probable to contract plantar fascia if you are a long-distance runner. There is also an enhanced danger of plantar fasciitis among individuals who are overweight and those who wear shoes with insufficient assistance. You may develop plantar fasciitis if you have structural foot issues, such as very high arches or very flat feet. Tight tendons of Achilles, which are the tendon of your calf muscles, can also cause plantar fascia. You can treat this pain at home if it is at the initial stages.

However, you should also consider physical therapy on the first hand. Physical therapy for plantar fasciitis is a significant component of treatment. It can assist in extending your fascia and tendons of Achilles. There are many remedies, including exercises for plantar fasciitis. You can also heal your plantar fasciitis by doing exercises at home. There are some stretching exercises for plantar fascia, which are beneficial.

What Are the Foot Exercises for Plantar Fasciitis?

Foot Exercises
Image: Shutterstock

There are some straightforward and easy plantar fasciitis treatment exercises. You can efficiently perform them at home.

  • Put on the ground, a tiny towel. Using the foot, curl towel toward you, using only your toes. Relax. Repeat ten times, once to twice a day. (1)
  • Use a frozen water bottle, ice-cold can, or foam roller to roll your foot back and forth while sitting. Do this for a minute, then turn to the other foot.
  • For the big toe stretch, cross one leg over the other. Take your big toe, softly pull it up to you and hold it for 15 to 30 seconds. Do this three times, then reverse with the other foot and do the same thing.
  • Stand with hands on the wall. Place your legs one behind the other, pointing directly ahead. A straight knee should be on the back leg and a bent knee on the front leg. Shift forward, hold the leg heel back on the floor, so you feel a stretch in the back leg’s calf muscle. Hold forty-five seconds, two or three times. Repeat four to six times a day.
  • Fold a towel lengthwise to create an exercise belt. Place the folded cloth under both feet’s arches. Take both hands on the ends of the towel and softly pull your feet toward you. Hold and repeat three times for fifteen to thirty seconds.
  • Sit in front of you with the leg engaged. Place a towel around your foot and, feeling a stretch in your calf muscle, pull softly towards you. Hold forty-five seconds, two or three times. Repeat four to six times a day. If performed before leaving the bed, the towel stretch is efficient in decreasing morning pain.
  • Sit on a chair rolling a round object under the foot roller arch for 2 minutes.

Repetitive stretching and tearing can trigger irritation or inflammation of the fascia, although the cause is not apparent in many instances of plantar fasciitis. So it is essential that you should take proper precautions. We should not take any risks with our health. Even if this problem seems to be very little, but in the end, it can be very harmful and painful suffering for you. If the problem does not subside with exercises within one or two days, you should visit a doctor. It should be your top priority as a medical specialist can only guide you best.

To Sum Up

Plantar fasciitis can be proven to be very painful. However, some efficient exercises could be very beneficial for the treatment of this problem. Stretching your feet muscles can treat your pain. Not only through exercises, but there are also some essential oils, which can cure plantar fasciitis very quickly. You should also take precautions such as wearing soft sole shoes, etc.


  1. Can plantar fasciitis subside on its own?

Simple home treatments, mainly if you catch it early, can often resolve plantar fasciitis. However, healing may take longer if it has deteriorated over time.

See Also

      2.   Is walking suitable for plantar fasciitis?

One of the most significant issues connected with plantar fasciitis is that it can be painful during walking, but walking for practice is one of the most excellent therapies. There are methods to cure plantar fasciitis, so you can feel better and walk around. Stretch your feet after you walk.

      3.    Is heat good for plantar fasciitis?

Insoles on the plantar fascia ligament can decrease stress and pull. Use your heel with ice. Inflammation can be reduced by ice. If after 2 or 3 days ice doesn’t help, attempt heat, like using a heating pad.

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