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Exercises to Relieve Plantar Fasciitis

Exercises To Help Relieve Plantar Fasciitis

Do you experience a stabbing pain in your heel that occurs when you take your first step in the morning? This pain could very likely be caused by plantar fasciitis.


Plantar fasciitis affects nearly 2 million Americans each year and it is the most common condition of the foot in runners.


Plantar fasciitis can be defined as inflammation of the plantar fascia and surrounding fascial tissue. This inflammation occurs when there is repetitive microtrauma from excessive traction and or loading forces. Typically, the nagging pain experienced in the heel is a chronic issue related to plantar fasciitis.


In this blog, we are going to cover the common factors for heel pain and exercises to help relieve plantar fasciitis so you can get back to doing the activities you love.




The plantar fascia is a band of tissue (fascia) that connects your heel bone to the base of your toes. It supports the arch of the foot and absorbs shock when walking.


Tension and stress on the fascia can cause small tears. Repeated stretching and tearing of the fascia leads to microtrauma of the fascia that can irritate or inflame it.


Plantar fasciitis most commonly affects people who are between the ages of 40 and 60. Occupations such as factory workers, teachers, service industry workers, or activities that keep you primarily on your feet like running increases the risk of developing this condition. 

Obesity can also be a factor in developing plantar fasciitis due to the extra stress on your plantar fascia from excess weight. 




The best way to heal plantar fasciitis is through a strategic exercise plan. Over 90% of people diagnosed with plantar fasciitis will recover in 6-12 months with proper treatment. This is why its particularly important to see an expert-level physical therapist to help you on your road to recovery.


  1. Calf stretch
  2. Big toe extensions
  3. Rolling arch of foot with lacrosse ball



The content provided is meant to be used for information and educational purposes only. It is advised to speak with a professional about exercise and recovery treatment plans to best help your condition.


If you haven’t yet, reach out to one of our doctorate level physical therapists to create a plan of care to relieve heel pain from plantar fasciitis so you can get back to everyday activities. 

Jessica Jones

Physical Therapist

Jessica recently moved to Seattle from Boston, MA and is excited to join the Therapydia team. Her treatment experience includes orthopedics, sports medicine, pediatrics, and vestibular therapy. Jessica received her Doctorate in Physical Therapy from Northeastern University in Boston, MA in 2016. She has completed the Pediatric Physical Therapy Residency at Boston Children’s Hospital and is in the process of completing a Comprehensive Vestibular Rehabilitation certification. Jessica believes in empowering and inspiring patients to take control of their health through education, movement, and exercise. She enjoys treating patients of all ages and levels while utilizing soft tissue techniques, neuromuscular re-education, balance training as well as therapeutic exercise. In her free time, Jessica enjoys yoga, dancing, kayaking, and hiking with her dog!


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