How to Defeat Plantar Fasciitis? 

If you are a runner or love running then you must have heard about Plantar fasciitis, a lot of times. 

 There might be times you experienced it as well but ignored it. 

However, if you are experiencing it right now then you shouldn’t ignore it again since if it’s left untreated it can create painful complications like pain in other body parts or difficulty in walking. 

Plantar fasciitis is a severe condition of heels, in which you feel vigorous pain when you take your first step of the day after waking up. 

It’s common if you are overweight, pregnant, or run regularly. So if you are looking for treatments then you have landed the right place since in this article we are going to reveal some causes and exercises that can help you defeat plantar fasciitis. 

What are the main causes? 

If you know about the causes of plantar fasciitis then you will be able to perform exercises properly and get results faster. 

The only cause of this condition is the wear and tear of a thick ligament called the plantar fascia. It’s a connective tissue that connects your heel bone to your toe. It usually acts as a shock absorber but if too much pressure is applied, it gets damaged and results in plantar fasciitis. 

On the other side, there are some risk factors too, such as: 

  • If you are obese you are more likely to get plantar fasciitis 
  • Sudden weight gain can also increase the risk as your feet won’t be able to handle the pressure 
  • If you are over 40, you are more likely to get this condition, since your muscles get weaker over time. 
  • Women also have a higher risk than men, especially if they are pregnant. 
  • Go on long-runs everyday 
  • If you do a job in which you have to stand or sit for long periods then you should be 

Exercises to Fight Plantar Fasciitis

Calf stretching (in bed) 

The most common symptom of plantar fasciitis is strong pain in the heel when you get out of your bed. It happens because your plantar fascia becomes tight at night and when you try to walk in the morning, the ligament is suddenly stretched and causes pain. 

Our first exercise focuses to solve this problem so that you don’t have to feel pain right after starting your day. 

All you need to do is take a towel or a belt before getting out of the bed and wrap 

Maintain a straight leg and pull softly towards your body until you feel a stretch in the lower half of your leg. Before taking your first step out of bed, hold for 30 seconds and repeat up to five times.

Calf Stretching (while standing) 

This is another type of calf stretching but you don’t have to do this after waking up, you can do this while standing. 

Since muscle tightness affects both your calf and heels, you need to lose the tightness of your calves as well. To perform this exercise follow the steps given below: 

  • Keep an arm’s length distance from the wall.
  • Put your right foot in front of your left and vice versa.
  • Gently and gradually bend your left leg forward.
  • Maintain a straight right knee and a planted right heel.
  • Keep your grip for 15 to 30 seconds before letting go. Three times is plenty.
  • Repeat with your legs in a different position each time.

Rolling stretch 

If exercises are boring for you then this exercise is going to change your mind since it’s a relaxing massage, and there must be no one who doesn’t like massage, which means anyone can do it.

To do this exercise, sit comfortably on a chair and place a tennis ball on the ground and gently roll it under your foot back and forth for a few minutes and do it with the other foot, it will help to loosen your plantar fascia. Repeat it for 3-4 minutes, 2 times daily. 

You can use various round objects like a golf ball or a water bottle if you don’t have a tennis ball. Also, you can use a frozen water bottle too as it will help you reduce discomfort and tighten ligament.  

Toe extension 

The next exercise is also sitting, cross one leg over the other, then grab your toe and pull it towards yourself. This also loosens your ligament, so repeat it 30 seconds a day, at least thrice a day. 

Heel Raise 

The next exercise is heel raise, just like its name you need to raise your heel. Slow and controlled movements are required for this exercise and it can be done only on stairs so keep your balance and, if necessary, grab a railing or other support. Follow the steps below to put it into action: 

  • Stand on the edge of your stair-step with the balls of your feet 
  • Your heels should hang off from the edge of your stair-step, reduce your heels to just below the step’s edge, softly and gently. The calf muscle may feel stretched. 
  • Raise your feet slowly onto the balls of your feet.
  • After ten repetitions, take a break. This exercise should be done twice.
  • Perform this workout once a day

Toe Curls With Towel and Marble Pickup 

Last but not least, these two are different exercises that can increase the flexibility of your ligament and strengthen your muscles. Both of these exercises follow the same procedure, so you can perform any of them. 

To do Toe curl, sit on a chair and place a towel on the floor. Now try to pick up the towel with your toe without lifting your foot. Repeat it five times a day. 

Marble pickup isn’t different from toe curl, just place some marbles on the floor and try to pick them up with your toe. Repeat it 5 times a day as well. 

Keep Plantar Fasciitis Miles Away!

After trying all these stretches plantar fasciitis is less likely to disturb you, but make sure to perform them every day until it doesn’t go away.

Once it is gone you will be fine and be able to continue your normal life, however, once it goes away you have to make sure it doesn’t come back!

Many people don’t take care of their feet, which makes plantar fasciitis come back that’s why following some effective prevention tips is essential.

Here are some of them, follow them and keep this problem miles away:

1. Maintain a Healthy Weight

Did you know being overweight or obese is one of the most common causes of plantar fasciitis!

Extra weight applies pressure on the feet and once the pressure is too much your fascia will start developing tears and wear which will cause plantar fasciitis.

To avoid this you must start losing weight!

Plan a healthy diet and exercise daily, your weight will decrease eventually.

If you are pregnant then do not worry, weight gain is a part of pregnancy. Your plantar fasciitis will stop appearing once you deliver your baby!

2. Always Wear Supportive Shoes

Shoes with a low to moderate heel, thick soles, strong arch support, and additional cushioning should be purchased.

Wearing flats or walking barefoot is not a good idea.

3. Do Not Forget To Stretch Before Physical Activities

You must properly stretch before you start any kind of physical activity like swimming, running, exercise, and cycling.

Doing so will help you prevent the chances of injuries in your fascia!

4. Apply Ice If You Feel Pain

To assist relieve pain and inflammation, place a cloth-covered ice pack over the painful area for at least 15 minutes three or four times a day.

For an ice massage, roll a frozen bottle of water beneath your foot.

What are signs of a healing plantar fasciitis?

The healing process for plantar fasciitis can vary from person to person, but here are some signs that may indicate healing:

Reduced pain

One of the main signs of healing from plantar fasciitis is a reduction in pain. Initially, the pain from plantar fasciitis is typically sharp and intense, especially when taking the first steps in the morning or after periods of rest. As healing progresses, the pain may become less severe or even disappear altogether. However, it’s important to note that pain reduction may be gradual and may not happen overnight.

Decreased inflammation

Inflammation is a common symptom of plantar fasciitis, and as the condition heals, there may be a reduction in inflammation. This may be evident by a decrease in swelling around the affected area and a reduction in redness or warmth.

Improved mobility

Plantar fasciitis can limit mobility and cause discomfort while walking or engaging in physical activities. As the condition heals, there may be an improvement in mobility, with less pain and discomfort while walking or engaging in normal activities.

Gradual return to normal activities

Plantar fasciitis can interfere with daily activities such as walking, running, or exercising. As healing progresses, there may be a gradual return to normal activities without significant pain or discomfort.

Less reliance on pain medication or other treatments

During the healing process, there may be a decrease in the need for pain medication or other treatments, such as orthotics, shoe inserts, or night splints, which are commonly used to manage plantar fasciitis symptoms. This may indicate that the condition is improving and healing is taking place.

Improvement in overall quality of life

Plantar fasciitis can significantly impact an individual’s quality of life, causing pain, discomfort, and limitations in daily activities. As healing occurs, there may be an overall improvement in quality of life, with reduced pain and improved ability to participate in regular activities without limitations.


The exercises given above can help anyone suffering from plantar fasciitis however you need to make sure you perform them daily since they aren’t an in-stand treat. It may take weeks but they will surely solve your problem. 

Still, if you feel pain in your heel even after trying for weeks then you should contact your doctor for better treatment as soon as possible.