You should feel a gentle stretch through your calf and foot.
Hold for about 15–30 seconds, relax, and repeat.
The American Academy of Orthopaedic Surgeons includes a similar towel stretch among stretches used for heel pain.
- Standing Calf StretchTight calf muscles can affect how your foot and ankle move, so calf stretching is commonly included in plantar-fasciitis exercise programs.Stand facing a wall and place your hands against it.
Step the affected leg behind you while keeping that heel flat on the floor. Bend the front knee and gently move your hips toward the wall until you feel a stretch through the back calf.
Hold for approximately 30 seconds, then relax.
Avoid bouncing or forcing the stretch.
AAOS recommends a similar heel-cord stretch, with the back heel kept flat on the floor.
- Plantar Fascia Stretch
This exercise more directly stretches the tissue along the bottom of the foot.
Sit comfortably and cross the affected foot over your opposite knee.
Grab your toes and gently pull them backward toward your shin until you feel a stretch along the arch.
Hold the position for around 20–30 seconds before releasing.
This can be particularly useful before taking your first steps after sitting or sleeping, when plantar-fasciitis discomfort is often most noticeable. NHS guidance also recommends stretching the sole of the foot after periods of sitting or lying down.
- Roll Your Foot Over a Ball or Cold Bottle
Sit in a chair and place a tennis ball, massage ball, or cold water bottle underneath your foot.
Slowly roll it from around the heel toward the front of the arch and back again.
Try this for approximately 1–2 minutes without applying enough pressure to cause significant pain.
Some NHS physiotherapy guidance specifically suggests rolling the arch over a ball or similar object, while a cold bottle may also feel soothing.
