This should be thought of as a gentle massage — not an attempt to aggressively “break up” the plantar fascia.
Slowly curl your toes downward, hold briefly, and release.
Repeat approximately 10 times if comfortable.
Another variation is to place a towel underneath your foot and use your toes to gradually pull the towel toward you.
NHS musculoskeletal guidance includes both toe curls and towel-grabbing exercises in foot rehabilitation programs.
- Heel Raises
Strengthening can be useful alongside stretching.
Stand behind a sturdy chair or counter for balance.
Slowly rise onto the balls of your feet, pause briefly, then lower your heels in a controlled manner.
Start gently and increase repetitions only if the exercise is comfortable.
An NHS physiotherapy program includes standing heel raises and progresses them gradually rather than encouraging people to push through pain.
- Bent-Knee Calf Stretch
This variation targets deeper calf muscles.
Stand facing a wall with the affected leg behind you.
Unlike the earlier calf stretch, slightly bend the back knee while keeping the heel firmly on the floor.
Slowly move forward until you feel a comfortable stretch around the lower calf and heel.
AAOS recommends a similar bent-knee heel-cord stretch targeting the soleus muscle.
Don’t Forget Your Shoes
Exercise isn’t the only thing that matters.
Supportive footwear can make a significant difference in managing heel discomfort.
The NHS recommends shoes with cushioned heels and good arch support, and advises avoiding prolonged barefoot walking on hard surfaces. Insoles or heel pads may also help some people.
If your shoes are badly worn or provide little support, changing them may be worth considering.
Should You Exercise Through the Pain?No.
- A stretch may create a gentle pulling sensation, but exercises shouldn’t produce significant or worsening pain.
AAOS specifically advises that exercises should not hurt and recommends speaking with a doctor or physical therapist if pain occurs during the program.
Start slowly rather than assuming that more repetitions will produce faster recovery.
When Heel Pain May Not Be Plantar Fasciitis
This is important because not every painful heel is plantar fasciitis.
Heel pain can also be associated with Achilles tendon problems, bursitis, fractures, and other conditions.
Plantar fasciitis is more typical when pain occurs around the bottom of the heel or arch, is especially noticeable during the first steps after rest, and may improve somewhat after you begin moving.
