Exercises that help relieve heel pain from plantar fasciitis include:

• Stretching exercises, to stretch the plantar fascia and Achilles tendon.
• Strengthening exercises, to strengthen the muscles of the foot and ankle.

Exercises to avoid

Some exercises may make your heel pain worse. One example is exercise that involves repeated motions and pounding of the foot against a hard surface such as running or jogging. You should avoid this type of exercise.

People who develop plantar fasciitis may have less flexible feet and ankles, and weaker foot muscles. Their feet may tend to flatten and roll inward (pronate) more when they walk or run.

Exercises can protect the plantar fascia from injury and inflammation by making the plantar fascia and calf muscles more flexible and by strengthening the foot and ankle muscles that support the arch.

Before you start these exercises:

• If you are participating in sports, it is very important to warm up and do stretching exercises before your sport. Warming up and stretching will make your plantar fascia more flexible and may decrease the chance of injury and inflammation.
• You may want to take a pain reliever such as a nonsteroidal anti-inflammatory drug (NSAID), including aspirin, ibuprofen, or naproxen sodium, to relieve inflammation and pain. Some people take NSAIDs at least 30 minutes before they exercise to relieve pain and allow them to participate and enjoy the exercise. Other people take NSAIDs after they exercise.
• After exercising, ice your heel to help relieve pain and inflammation.

Stretching exercises before getting out of bed

Many people with plantar fasciitis have intense heel pain in the morning, when taking the first steps after getting out of bed. This pain comes from the tightening of the plantar fascia that occurs during sleep. Stretching or massaging the plantar fascia before standing up can often reduce heel pain.

• Stretch your foot by flexing it up and down 10 times before standing.
• Use a towel to stretch the bottom of your foot (towel stretch).

Other steps can help reduce heel pain when you take your first steps after getting out of bed. You can:

• Wear a night splint while you sleep. Night splints hold the ankle and foot in a position that keeps the Achilles tendon and plantar fascia slightly stretched.
• Massage the bottom of your foot across the width of the plantar fascia before getting out of bed.
• Always wear shoes when you get out of bed, even if it is just to go to the bathroom. Quality sandals, athletic shoes, or any other comfortable shoes with good arch supports will work.

Exercises to do each day

Stretching and strengthening exercises will help reduce plantar fasciitis.

• Stretching exercises should create a pulling feeling-they should not cause pain. It's best to do each exercise two or three times during the day, but you do not need to do them all at once.¹ Stretching exercises:
  • Use a rolling pin or tennis ball. While seated, roll the rolling pin or ball with the arch of your foot. If you are able to, progress to doing this exercise while you are standing up.
  • Towel stretch
  • Calf stretch
  • Plantar fascia and calf stretch
• Strengthening exercises:
  • Towel curls
  • Marble pickups

There are other exercises you can use to stretch and strengthen your foot and leg. Ask your physical therapist or doctor which exercises will work best for you.

For more information about exercises to reduce heel pain from plantar fasciitis, talk to:

• Your doctor.
• A physical therapist.
• An occupational therapist for job-related activities.

Organizations

American Academy of Orthopaedic Surgeons (AAOS)
6300 North River Road
Rosemont, IL  60018-4262
Phone:	1-800-346-AAOS (1-800-346-2267) (847) 823-7186
Fax:	(847) 823-8125
E-mail:	pemr@aaos.org
Web Address:	www.aaos.org
The American Academy of Orthopaedic Surgeons (AAOS) provides information and education to raise the public's awareness of musculoskeletal conditions, with an emphasis on preventive measures. The AAOS Web site contains information on orthopedic conditions and treatments, injury prevention, and wellness and exercise.
American Orthopaedic Foot and Ankle Society
6300 North River Road
Suite 510
Rosemont, IL  60018
Phone:	1-800-235-4855 toll-free (847) 698-4654
Fax:	(847) 692-3315
E-mail:	aofasinfo@aofas.org
Web Address:	www.aofas.org
The American Orthopaedic Foot and Ankle Society (AOFAS) provides information on a variety of topics, including foot care for adults, children, and people with diabetes; proper shoe fit; and how to select children's shoes and sports shoes. Some information is available in several languages besides English.
American Podiatric Medical Association
9312 Old Georgetown Road
Bethesda, MD  20814-1621
Phone:	1-800-FOOTCARE (1-800-366-8227) APMA Foot Care Information Center 301-571-9200
Fax:	301-530-2752
E-mail:	info@apma.org
Web Address:	www.apma.org
The American Podiatric Medical Association (APMA) provides information about foot and ankle injuries, sports-related foot concerns, surgical and nonsurgical treatment of foot problems, special medical issues such as diabetes, and resources in your local area. Some information is available in Spanish.