UPDATED FOR 2025
Got plantar fasciitis? Exercises are KEY. (Boring, but KEY).
I recommend checking out my old classmate Benn Boshell's videos on YouTube. He's also published a book on the subject.
We will cover STRETCHING and STRENGTHENING In recent years there has been a greater emphasis on the role of strengthening exercises in the management of tendinopathies and since the plantar fascia is made up of type I collagen and exhibits tendon-like traits, there has been some recent work examining the role of slow, high load strength training - which has found to be comparable to plantar fascia specific stretching. Stretching
Repeat these exercises as often as you can throughout the day. Hold each stretch for 30 seconds.
Images courteously borrowed from here. These images are used frequently throughout the NHS literature, unfortunately I do not know who the original author/artist is. And it's plantAr fasciitis, not plantEr... !!
Strengthening
In the same way that you'd go to the gym and lift weights to, essentially, damage your muscles for them to repair and become stronger... this is what we're talking about when we say strength training. If you experience any exacerbation of your symptoms or new pain, discontinue and speak to your healthcare provider (i.e. a podiatrist or physiotherapist).
Progressive single leg heel-raises with a thin towel or a t-shirt rolled up under the toes to reproduce the windlass mechanism and maximally load the plantar fascia.
Protocol
3 sets of 12 repetitions every other day for 2 weeks
As you become stronger, switch to more sets (e.g. 5) with fewer repetitions (e.g. 8) and consider adding weight (e.g. a backpack containing books)
Questions? Get in touch.
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