Being overweight, having flatfeet or high arches, and wearing improper footwear are risk factors for plantar fasciitis. People who play sports that have regular start and stop movements, like tennis, football, and soccer, are especially susceptible to it. But Anil Nandkumar, PT, DPT, CSCS, SFMA, a physical therapist at HSS Long Island, says he sees it in all types of athletes.

“It’s such a sensitive injury that can happen to anyone,” he says.

What does the plantar fascia do?

The plantar fascia has a lot of important jobs, such as absorbing shock, providing arch support, and strengthening the lower legs, to name a few. Keeping it loose and wearing proper footwear help it perform at its best. 

Because the plantar fascia runs all the way from the ball to the heel of the foot, leaving plantar fasciitis untreated can lead to all sorts of problems from the ground up. Thankfully, though, it’s easy to fix with activity modification, calf and foot stretches, massage, and the right shoes.

“From a physical therapy perspective, it is a very straightforward treatment,” Nandkumar says.

Here are Nandkumar’s favorite stretches and exercises for treating plantar fasciitis. You should notice quick improvement and then start feeling much better after four to six weeks of steady treatment. Try to do each move three times each morning.

Towel Curls

1. Sit with both feet flat on the floor and place a small towel on the floor in front of you.
2. Grab the center of the towel with your toes and curl it toward you.

TIP: You can challenge yourself once this becomes easy by putting a weight on the edge of the towel.

Arch Doming

1. Stand or sit with both feet flat on the floor about hip-width apart.
2. Activate/lift your inside arch so it feels like you are making a dome shape, but keep your toes flat on the ground without curling them. It should feel like your toes are sliding slightly on the ground because you are lifting your arch.

TIP:  The movement is very subtle and you may not see your arch move when you are looking down at your feet. Think about pressing your big toe flat on the floor as you are doing this.

Hamstring/Calf Stretch

1. Standing with both feet side by side, extend your left leg in front of you so that your heel is on the ground with your toes pointing up. 
2. Bend your right knee and hinge at the waist so that your torso angles forward. You should feel a stretch in the back of your thigh. The more your toes are pointed up, the more stretch you will feel in your calf.
3. Hold for 30 seconds, then switch sides and repeat. 

Knee Extensions

It’s important to make sure that your quadriceps are also strong and fully engaged throughout the recovery process to better handle force with each step during walking.

1. Sit in a chair with your feet flat on the floor. 
2. Curl up one leg (or both legs, if you can) to work the quads.
3. Hold the extension for 1 to 2 seconds and switch legs or repeat with both legs.
4. This can also be done on a quad extension machine if you have access to a gym. 

Calf Raises

Raises are a great way to strengthen the calves, which are among the most important muscle groups supporting the planta fascia. If you’re concerned about balance, use the back of a sturdy chair or a table for support.

1. Standing on both feet, raise both of your heels off the floor.
2. Hold the position for 2 seconds, then lower your heels to the floor. 
3. Repeat 10 to 20 times.

Published 10/10/2024

About the Expert

John S. Blanco, MD
Emily R. Dodwell, MD, MPH, FRCSC