Plantar Fasciitis Exercises: A Step-by-Step Guide

Plantar fasciitis exercises. Straits Podiatry in Singapore. A photo showing patients performing exercises to manage their plantar fasciitis symptoms.
Straits Podiatry
Straits Podiatry


Plantar fasciitis can turn even the simplest activities into painful endeavours. Fortunately, targeted exercises can help alleviate the pain and even prevent the condition from worsening. This step-by-step guide aims to provide you with a set of exercises to manage and potentially relieve the symptoms of plantar fasciitis.

Why Exercise Helps

Engaging in specific exercises can help to improve the flexibility and strength of your foot and calf muscles, thereby reducing the strain on your plantar fascia. These exercises aim to:

  1. Stretch the Achilles tendon and calf muscles.
  2. Strengthen the muscles in your feet.
  3. Improve balance and stability.
Plantar fasciitis exercises by Straits Podiatry in Singapore. Photo showing the different type of stretching and strengthening exercises that can help to manage plantar fasciitis.

Plantar Fasciitis Exercises

1. Calf Stretch


  1. Stand facing a wall with your hands pressed against it.
  2. Step one foot back, keeping it straight.
  3. Bend your front knee while keeping your back heel on the ground.
  4. Hold for 20-30 seconds, then switch sides.

2. Plantar Fascia Stretch


  1. Sit down and extend your affected leg in front of you.
  2. Grab your toes and gently pull them toward you.
  3. Hold the stretch for 20-30 seconds.
  4. Perform 3 sets at least 2 times a day.

3. Towel Curl


  1. Sit on a chair and place a towel under your feet.
  2. Use your toes to scrunch the towel toward you.
  3. Repeat for 10-15 reps.

4. Massage Ball Rolling


  1. Sit on a chair and place a massage ball or foam roller under your arch.
  2. Roll your foot back and forth over.
  3. Perform for 20-30 seconds.
  4. Repeat twice

5. Heel Raise


  1. Stand behind a chair for support.
  2. Raise your heels off the ground, elevating onto your toes.
  3. Lower back down slowly in a count of 5 seconds.
  4. Do 10-15 reps for 2 sets.

When to Perform These Exercises

We advise you to consult a podiatrist or healthcare provider before starting any exercise routine. This is to ensure that you have a clear diagnosis before initiating your management. Once cleared, you can perform these exercises daily. Remember, consistency is key.


  • Always warm up before you begin.
  • Stop any exercise if you experience pain or discomfort.
  • Consult a healthcare provider for personalized advice.


Exercise can play a crucial role in alleviating plantar fasciitis symptoms and improving foot health. Consistent practice coupled with proper footwear and other treatments can set you on the path to recovery.

Consistent exercise can lead to lasting relief from plantar fasciitis. Always consult your healthcare provider for diagnosis and tailored plantar fasciitis treatment options.

Further Reading

  1. Plantar Fasciitis – A comprehensive guide on the causes, diagnosis, and treatment of plantar fasciitis
  2. The Role of Shockwave Therapy in Plantar Fasciitis Treatment
  3. Foot Arch Types and Their Impact on Plantar Fasciitis


  1. DiGiovanni BF, Nawoczenski DA, Malay DP, et al. (2006). Plantar fascia-specific stretching exercise improves outcomes in patients with chronic plantar fasciitis. Journal of Bone and Joint Surgery, 88(8), 1775-1781.
  2. Martin JE, Hosch JC, Goforth WP, et al. (2001). Mechanical treatment of plantar fasciitis: A prospective study. Journal of the American Podiatric Medical Association, 91(2), 55-62.

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