Dr. Yi-Cheng Wu
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Plantar Fasciitis

Reviewed by Dr. Yi-Cheng Wu

The plantar fascia is a thick band that supports the arch of the foot. Plantar fasciitis typically causes pain on the inner heel that is worst with the first steps after getting out of bed or after sitting for a while; it eases with activity but worsens again after prolonged walking. It is often related to tightness in the sole and calf and to overload. With stretching plus progressive high-load strength training, most people gradually improve over time.

Common symptoms

  • Pain on the inner heel or the sole of the foot
  • Worst with the first step in the morning or when starting to walk after prolonged sitting
  • Worse after prolonged walking or standing
  • Distinct tenderness when pressing on the inner heel
Before you start, make sure you have no warning signs that need a doctor

Pain Control & Release About weeks 0–2

Ease morning and first-step pain, release the tight plantar fascia and calf, and reduce excess standing and walking load.

Work within a pain-free or mildly tight range; the focus is releasing tension and restoring flexibility. In the acute phase you can add ice and choose supportive shoes.

  • Plantar Fascia Stretch

    Hold at a firm stretch in the sole for 20–30 seconds, repeat 3 times, 2–3 sessions a day (including before getting out of bed).

    Sitting with the ankle crossed over the other knee, use your hand to pull the toes upward to directly stretch the tight plantar fascia; this is especially helpful for morning pain.

    Note: It is enough to feel the arch open up; move gently and do not stretch into pain.

  • Plantar Ball Roll

    Roll back and forth for 1–2 minutes, 1–2 sessions a day per side.

    Sitting, place the foot on a small ball and roll it back and forth to massage and release the plantar fascia.

    Note: Keep the pressure comfortable; if acute tenderness is severe, roll gently on a frozen water bottle instead.

Stretch & Strength About weeks 2–6

Keep improving calf and sole flexibility while beginning to strengthen the muscles of the sole and calf.

Stretching and strengthening progress together; keep movements pain-free or with tolerable mild soreness. If it hurts, reduce the repetitions or the range.

  • Gastrocnemius Wall Stretch

    Hold the stretch 30 seconds, repeat 3 times, 2 sessions a day per side.

    In a lunge pushing against the wall with the back leg straight, stretch the gastrocnemius to reduce tension on the plantar fascia.

    Note: Keep the back heel on the floor with the toes pointing forward; lean forward to feel the stretch in the back of the calf.

  • Soleus Wall Stretch

    Hold the stretch 30 seconds, repeat 3 times, 2 sessions a day per side.

    In a lunge with the back knee slightly bent, stretch the deeper soleus muscle and the Achilles tendon.

    Note: Keep the back heel on the floor with the knee slightly bent; feel the stretch in the lower calf and heel.

  • Towel Curl

    10–15 scrunches for 2 sets, 1 session a day per side.

    Sitting, use your toes to scrunch a towel on the floor toward you to strengthen the small muscles of the sole and support the arch.

    Note: Curl the towel with the toes while keeping the heel on the floor; move slowly and deliberately.

Load & Return About week 6 onward

Use progressive high-load heel raises to rebuild the tolerance of the plantar fascia and calf, and return step by step to walking and running.

High-load strength work is key to improving chronic plantar fasciitis. Increase load and speed gradually, and progress toward running only once movements are pain-free and well controlled.

  • Single-leg Balance

    Hold 20–30 seconds per side for 3 reps, 1 session a day.

    Standing on one leg trains ankle stability and proprioception to prepare for a return to dynamic activity.

    Note: You can hold the wall at first, then progressively let go; keep the arch from collapsing and the body steady.

  • Eccentric Heel Drop

    Slowly lower 8–12 reps for 2 sets, every other day per side.

    On the edge of a step, slowly lower the heel on one leg to strengthen the calf and sole with eccentric load.

    Note: Hold the rail firmly and lower only within a pain-free range; use both legs to help on the way up.

See a doctor if any of the following occur — do not self-rehabilitate

  • Severe heel pain with an inability to bear weight after trauma — a calcaneal or stress fracture must be ruled out.
  • Numbness, burning, or radiating tingling in the heel may indicate nerve compression rather than simple fasciitis.
  • A red, swollen, hot, and painful foot with fever — an infection must be ruled out.
  • Bilateral heel pain with morning stiffness in other joints or with eye or skin symptoms — an inflammatory arthritis must be ruled out.
  • If pain does not improve or gets worse after several weeks of rehab, return to your physician to re-evaluate the diagnosis.

Evidence base

The clinical guidelines and research behind this program's staging and exercise strategy; these support the overall program, not each individual movement.

  • Koc TA Jr, Bise CG, Neville C, et al. Heel Pain–Plantar Fasciitis: Revision 2023. Clinical Practice Guidelines. J Orthop Sports Phys Ther. 2023;53(12):CPG1-CPG39. doi:10.2519/jospt.2023.0303
  • Martin RL, Davenport TE, Reischl SF, et al. Heel Pain—Plantar Fasciitis: Clinical Practice Guidelines Linked to the International Classification of Functioning, Disability and Health. J Orthop Sports Phys Ther. 2014;44(11):A1-A33. doi:10.2519/jospt.2014.0303
  • Rathleff MS, Mølgaard CM, Fredberg U, et al. High-load strength training improves outcome in patients with plantar fasciitis: A randomized controlled trial. Scand J Med Sci Sports. 2015;25(3):e292-e300. doi:10.1111/sms.12313

Frequently asked questions

Why is the first step in the morning especially painful on the heel?

Pain that is worst with the first step after getting out of bed or after prolonged sitting is a typical feature of plantar fasciitis; it eases with activity and worsens again after prolonged walking, and is often related to tightness in the sole and calf and to overload. The plantar fascia stretch in the pain-control phase is especially helpful for morning pain and can be done before getting out of bed. Move gently — it is enough to feel the arch open up, without stretching into pain.

Is stretching alone enough for plantar fasciitis?

Stretching is the foundation, but not the whole picture. One of the keys to improving chronic plantar fasciitis is progressive high-load strength training; exercises such as the towel-under-toes heel raise give the plantar fascia progressive stimulus and are the core of the load-and-return phase. The full program has three phases: first ease pain and release tension, then stretch and strengthen, and finally rebuild tolerance with high-load heel raises to return step by step to walking and running. Progress varies between individuals and takes time.

Can I keep running with heel pain?

Returning to running belongs to the load-and-return phase, which should wait until movements are pain-free and well controlled before progressing step by step. This phase uses progressive high-load heel raises to rebuild the tolerance of the plantar fascia and calf, increasing load and speed gradually. One caution: severe heel pain and an inability to bear weight after trauma may indicate a fracture or stress fracture; if pain does not improve or gets worse after several weeks of rehab, return to your physician to re-evaluate the diagnosis.

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This content is for home self-care education only and cannot replace diagnosis and treatment by a qualified physician. If you experience increased pain, numbness, weakness or any discomfort while exercising, stop immediately and see a doctor. All medical procedures carry potential risks, and actual results vary by individual.
This content was reviewed by Dr. Yi-Cheng Wu.