Plantar Fasciitis: exercise plan
That first-step-of-the-morning stab is miserable, but heel pain responds well to stretching, strength and smarter loading. Patience is part of the prescription.
- Pain rules: up to about 3–4/10 during exercises is OK if it settles by the next morning. Sharper first steps next day? Drop back a level.
- How often: stretches daily; heel raises every second day.
- How long: expect improvement over 6–12 weeks; it can take several months to fully settle.
- Progress when: you can do all reps with good control. Add weight (backpack) and fewer, heavier reps.
Your exercises
- Plantar fascia stretchSit and cross the sore foot over your knee. Pull your toes back towards your shin until you feel a stretch in the arch. Do this before your first steps in the morning, too.3 × 30 seconds, 2–3 times a day
- Calf stretch (straight knee)Hands on a wall, sore leg back, knee straight, heel down. Lean forward until you feel the calf stretch.3 × 30 seconds, twice a day
- Calf stretch (bent knee)Same position, but bend the back knee to stretch the lower calf.3 × 30 seconds, twice a day
- High-load heel raise (Rathleff)Stand on a step on the sore foot with a rolled towel under your toes, heel hanging off. Rise up over 3 seconds, pause 2 seconds, lower over 3 seconds. Start on both feet with no weight; progress to one leg, then a backpack with books.Start 3 sets of 12; build to 4–5 sets of 8 with weight; every second day
- Towel scrunch or toe curlScrunch a towel towards you with your toes, or press your toes down into the floor. Progress with a weight on the towel.3 sets of 10, once a day
Load and footwear: cut back on long standing and running for a while, swap some walking for cycling or swimming, avoid barefoot walking on hard floors, and wear supportive, cushioned shoes. Pharmacy heel cups or arch supports and taping can ease pain short term.
Stop and see your GP or physio if
- Heel pain after a fall or jump, or you can’t take weight
- Numbness, tingling or burning in the foot
- Swelling, redness or heat in the heel, or pain in other joints
- No improvement after 3 months of regular exercise
Want a supervised program?
A physio or podiatrist can tailor the program, add taping or orthoses and check your footwear. MyHEEL, an online resource from La Trobe University, explains which heel pain treatments work. If you have a chronic condition, ask your GP about a GP Chronic Condition Management Plan (GPCCMP): it gives a Medicare rebate for up to 5 allied health visits a year (physio, exercise physiologist or podiatrist).
Evidence and more information
- JOSPT 2023: Heel pain clinical practice guideline
- Rathleff et al, 2015: High-load strength training trial
maladywise.com/plantar-fasciitis/exercises/