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5 Activities That Help Plantar Fasciitis

Do you suffer from plantar fasciitis? You're not alone - it's the most common cause of heel pain. Plantar fasciitis is a chronic condition that causes inflammation and irritation to the tissue on the bottom of your foot, known as the plantar fascia. It can be caused by overuse or an injury such as a sprain or strain. The typical symptoms are: tenderness and swelling along with pain in your heel when you get up after sitting for long periods of time, like while watching TV. Luckily, there are some activities that can help alleviate this discomfort! Read on for five helpful tips that will put our feet at ease again!

5 Activities That Help Plantar Fasciitis

When you're managing the discomfort of persistent plantar fasciitis, it can feel like a full-time job. Whether your days are spent at work or home - finding time for regular pain treatment isn't always simple! Thankfully though we live in an age where there are so many easy yet effective treatments that actually do work virtually anywhere anytime--and they don’t require any kind of medical expertise either which makes them accessible to just about everyone who has been suffering from this condition as well.


  1. Calf Stretch with Back to the Wall

Place your hands flat on the wall and stand erect facing a wall at arm's length. Then, while maintaining both feet level on the floor, extend one leg straight backward, bending your front leg until the calf of your rear leg stretches. Hold this posture for 15-20 seconds and then switch legs three times. Perform this workout once a day.

  • Great for people who want a simple and effective leg workout

  • Basic enough that anyone can do it

  • No need to go out of your way, just perform the exercise once a day!

  • Save both time and money by not having to pay for expensive equipment or take unnecessary courses.


  1. Invert Ankles With Resistance

You will need an elastic band for this activity so make sure you have one before trying this out.

To begin, sit with your legs straight out in front of you on the floor. If you're doing this workout, make sure you don't move your hips. Then, with a resistance band tied around your upper foot and looped around the bottom of your lower foot, cross your left leg over your right leg.


Next, take the band's end in your hand. Slowly pull your higher foot away from your lower foot (the one with the resistance band around it). Rotate your ankle inward and gently return it to the beginning position to accomplish this. Complete two sets per foot by repeating this method ten times. Perform this workout once a day. Advantages of this exercise include:

  • Eliminate foot pain and build strength in your feet

  • Perfect for people with tight hips or inflexibility

  • Improve the health of your ankles and correct any type of imbalance


  1. Heel Raise Exercise

Slow and controlled movements are recommended for this workout. Maintain your equilibrium and, if necessary, hang on to a handrail or other structure.

Stand on the lowest step's edge with the balls of your feet. Then, slowly and carefully drop your heels just below the step's edge, leaving your heels hanging off the edge. As you gently raise onto the balls of your feet, you may feel a stretch in your calf muscle. After 10 repetitions, take a break. Once a day, do two sets of this workout. This is good for someone suffering from plantar fasciitis because:

  • A safe way to tone your calf muscles

  • Essential for anyone who spends long hours on their feet

  • Builds strength in your lower leg muscles—helping you avoid injury

  • Strengthens the Achilles tendon and calf muscle, improving performance


  1. Towel Stretches

Wrap a towel around the arch of your foot and sit on the floor with your legs straight out in front of you. Then slowly drawback until your toes is in line with your shinbone. Hold for 10 seconds, then point your toes forward and hold for another 10 seconds. You'll find that after doing this regularly that it:

  • Strengthens the plantar fascia

  • Releases tension in the feet

  • Increased mobility of the plantar fascia


  1. Gently Massage The Affected Area

Your plantar fasciitis discomfort is caused by tight and inflammatory connective tissue, which isn't always caused by activity. It's a good idea to lightly massage the bottoms of your feet in the morning before you get up or take any painkillers for this problem because it will loosen up these tissues as well as circulation throughout all parts of our bodies!

You can also try dragging just one toe back with each hand while making circular motions on both soles at once - find what feels right depending on which area of the foot bothers you most. The benefits of gently massaging your injured foot are:

  • Increase circulation

  • Loosen connective tissue

  • Relieve pain from tight and inflammatory tissues

  • Decrease inflammation

Plantar fasciitis is an incredibly painful condition that can make even the most mundane of activities difficult. Fortunately, there are a few things you can do to alleviate some of your symptoms and get back on track with life. Give us a call if these exercises don't work for you or if they're too difficult.

Remember, The 3 Arches of Your Feet Still Need Support!

Maybe you have already felt the first symptoms of balance disorders or you want to prevent them from appearing in the first place. Consider getting a foot orthotic device or simply take care of your feet. Start by washing them thoroughly with a gentle soap whenever you take a shower. Being a very complex support system, your feet are your first line of defense against balance-related issues, since their arches provide you with the stability you need in your daily life. It’s time to put your foot down and push back against balance issues. With both feet on the ground, dedicate yourself to keeping them comfortable and healthy. Give us a call and we will scan your feet to make you custom orthotic inserts.


The Shoe Doctor has specialized in providing custom orthotics for 20 years. The right orthotic insoles can greatly reduce foot, knee, and hip pain while increasing performance and comfort. Russell at The Shoe Doctor will help educate and assist you in finding the perfect solution for your particular situation. We will create a 3D map of your feet and make custom orthotics for your hiking boots, everyday shoes, and everything else in between. These orthotics, along with our expert advice, will get you using orthotics like a pro, and have you performing at the peak of your abilities in no time!  If you are in the San Francisco Bay Area, give The Shoe Doctor a call to get the best custom orthotics in the area! We are here to assist you, schedule your free consultation here!