Free home care guide
Plantar Fasciitis Stretches You Can Do at Home
That stab in your heel on the first step out of bed has a name: plantar fasciitis. Before you spend money on anything, try the two plantar fasciitis stretches on this page. They are free, they take a few minutes, and orthopedic surgeons recommend them as a first step.
We run a SoftWave clinic in Fort Myers, and we still think you should start here. If stretching fixes your heel, great. You saved $49.
What is plantar fasciitis?
The plantar fascia is a thick band on the bottom of your foot. It runs from your heel to your toes and holds up your arch. When it gets sore and swollen at the heel, that is plantar fasciitis.
The pain is usually worst on the first steps in the morning, or after you stand up from a long sit. It often eases once you walk around, then comes back by the end of the day.
Tight calf muscles pull on the heel and make it worse. That is why both stretches below work on the calf and the bottom of the foot.
Stretch 1: the wall calf stretch
- Stand facing a wall. Put your hands on the wall at shoulder height.
- Step the sore foot back. Keep that knee straight and that heel flat on the floor. Bend the front knee.
- Lean in. Press your hips toward the wall until you feel a strong pull in the back of your calf.
- Hold for 10 seconds, then relax. Do it 20 times on each foot.
Don't bounce. Keep the back heel down. If it lifts, you lose most of the stretch.
Stretch 2: the seated foot stretch
- Sit down and cross the sore foot over your other knee.
- Grab your toes and slowly pull them back toward your shin. Can't reach? Loop a towel around your big toe and pull on the towel.
- Feel the bottom of your foot. With your other hand, you should feel the band under your arch go tight, like a guitar string.
- Hold for 10 seconds. Do it 20 times on each foot.
This one is best done before your first step in the morning. Keep a towel by the bed.
How often should I stretch?
The American Academy of Orthopaedic Surgeons (AAOS) says to do stretches like these three times a day: in the morning, at midday and before bed. Stretch both feet, even if only one heel hurts. You can read the AAOS page on plantar fasciitis.
A few other things that help, from the same source:
- Shoes with good arch support and a cushioned heel. Flip-flops on the Sanibel causeway beach are not your friend right now.
- Rest from long runs and long days standing until the pain calms down.
- Ice on the heel after a long day.
Give it time. AAOS says most people get better with home care like this, but it can take months.
When should I stop stretching and get it checked?
Stop a stretch if it causes sharp pain. A strong pull is fine. A stab is not.
Get your heel checked if:
- It still hurts after a few months of stretching and good shoes
- Your heel is swollen, numb or tingly
- It hurts at night when you are off your feet
- You can't put weight on it
Those can point to something other than plantar fasciitis, like a stress fracture or a pinched nerve.
What if stretching isn't enough?
Some heels don't settle. That is where people start looking at shots, special boots or shockwave therapy. Shockwave for stubborn plantar fasciitis has more research behind it than most of the uses you will see advertised.
Our page on plantar fasciitis treatment in Fort Myers explains how SoftWave works on the heel, what a visit feels like and what it costs. If cortisone shots are on the table, read instead of cortisone shots first.
Not sure how much your heel is getting in the way? Our free pain and quality of life check takes two minutes.
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Common questions
How long until stretching helps plantar fasciitis?
The American Academy of Orthopaedic Surgeons says most people get better with simple home care, and that it can take months. Give the stretches a fair try before you decide they don't work.
Should stretching hurt?
You should feel a strong pull. You should not feel sharp pain. If a stretch makes the heel pain worse, stop and ask a doctor or physical therapist.
Should I stretch both feet?
Yes. The AAOS handout says to stretch both sides, even if only one heel hurts.
When should I see someone about heel pain?
If your heel still hurts after a few months of stretching and good shoes, or if it hurts at night, is swollen or numb, or you can't walk on it, get it checked.
Do you teach these at your clinic?
Yes. If you start a SoftWave plan with us, we give you stretches to do at home between visits. SoftWave works best alongside them, not instead of them.
Stretched for months and still limping?
Let us take a look. Book your $49 mapping session, or call 239.243.8810. We are at 12651 McGregor Blvd Ste 102, Fort Myers, FL 33919. Get directions.
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