If left untreated, the pain of plantar fasciitis can persist indefinitely. Fortunately, through a combination of the following exercises, stretches, and proper footwear the pains of plantar fasciitis can be better controlled.


There are a few simple exercises that can bring relief to many without further medical intervention. These exercises include:

  • Place a frozen bag of corn, cold beverage can, or tennis ball under the affected foot and roll the foot back and forth while applying weight. This method provides a stretch and ice massage simultaniously.
  • Icing the bottom of the affected foot in the morning and evening can reduce pain and inflammation.
  • Exercises that strengthen the foot and arch can also be helpful. This can include heel lifts or calf raises on the edge of a step.
  • Another exercise is called marble pickup. With this exercise, put a useful of marbles on the ground and individually pick them up with your toes and drop them in a nearby box or cup. This exercise focuses on increasing the strength of your foot muscles.


Proper stretching every morning and evening can help reduce the pain and / or inflammation. Suggested stretches include:

  1. Heel Dips. While standing, toes should be placed on the edge of a step and slowly lower the heel below your toes and hold for 15 seconds. This will stretch the achilles tendon and calf muscle. Repeat 2-4 times for the affected foot.
  2. Towel stretch. The towel stretch stretches the arch and plantar fascia. In a positioned position with legs stretched flat in front, loop a towel around the toes and ball of the foot. Pull the towel towards the chest while keeping the knee straight to stretch the bottom and arch of the foot. Hold for 15 seconds. Repeat 2-4 times for the affected foot. Wall Stretch. Face a wall and place hands against the wall. Place the affected foot behind the body with the toes pointing towards the wall. While leaning against the wall, attempt to make the heel of the affected foot flat against the ground. This will stretch the calf muscle and arch. Hold for 15 seconds. Repeat 2-4 times for the affected foot.
  3. Night Stretches. For those suffering from more severe plantar fasciitis, wearing night splints at night can be used to stretch the foot. Typically, these night splints keep the plantar fascia stretched while asleep. This helps keep the plantar fascia from getting contracted during the night.
  4. Changing Shoes. One of the critical steps to successfully stimulating plantar fasciitis is changing the shoes being worn. Footwear with poor support actually counteracts the progress made by the aforementioned exercises and stretches. It is essential to consistently wear properly supporting footwear.

Supportive footwear not only helps resolve plantar fasciitis, it is essential to prevent the recurrence of plantar fasciitis. Shoes good for treating plantar fasciitis must have a deep heel cup. The problem with most footwear is they are flat inside.