2 Exercises for Plantar Fasciitis to Try at Home

Struggling with plantar fasciitis pain? We understand how hard it can be. No one should have to live in pain! But good news: relief is possible. While long-term chiropractic care and therapies are the best things you can do to feel better and restore function, at-home plantar fasciitis exercises can be a critical piece of your pain relief journey. Here are some easy, quick exercises you can try in conjunction with care.

(And remember: it’s important to remember when doing pain relief exercises, that while a little tension is good, pain is a sign that you should slow down. If you have any questions about whether or not these exercises are right for you, sit down for a chat with your chiropractor!)

THE CALF STRETCH

1. Stand with your uninjured foot flat on a stair or step. Brace yourself on a railing or wall for added safety.
2. Place the ball of your other foot (the one experiencing pain) on the edge of the step. Gently lower your heel, feeling a soft stretch in your calf.
3. Hold this stretch for 20 seconds, repeating the motion 2-3 times. Do this 4-6 times a day.

THE ICY ARCH ROLL

1. While sitting, rest the arch of your injured foot on a frozen water bottle, golf ball, or tennis ball.
2. Then, roll your foot back and forth over the object, applying a slight pressure.
3. Repeat for 3-5 minutes, 2 times per day.

Note: Remember to wear thin socks so you’re not pressing the icy object directly to your skin!

Talk to your doctor before adding new stretches and therapies to your routine.