Our Physios’ 6 Best Exercises to Get Rid of Plantar Fasciitis Fast
If you wake up with sharp heel pain in the morning or feel soreness after standing for long hours, you might be dealing with plantar fasciitis. This condition affects the thick band of tissue under your foot, causing inflammation, stiffness, and pain.
The right exercises can make a huge difference. Here are six of our physios’ most effective exercises to help relieve heel pain, promote recovery, and strengthen your feet.
Quick Exercise Summary Table:
| Exercise | Purpose | How Often |
|---|---|---|
| Calf Wall Stretch | Relieves tension in tight calf muscles and reduces pull on the plantar fascia. | 3 sets of 30-second holds, daily |
| Seated Towel Stretch | Improves flexibility in the calf and plantar fascia, especially after rest. | 3 sets of 30-second holds, morning and evening |
| Toe Curls | Strengthens small foot muscles to support the arch. | 10–15 reps per foot, 2–3 times per day |
| Calf Raises | Builds calf and ankle strength to absorb load and protect the fascia. | 3 sets of 15 reps, every other day |
| Ball Massage | Improves blood flow and reduces tightness through the arch and heel. | 1–2 minutes per foot, twice daily |
| Short-Foot Exercise | Activates the stabilising muscles that maintain arch control. | 10–12 reps per foot, daily |
1. Calf Wall Stretch
Tight calves are one of the most common contributors to plantar fasciitis. Regular calf stretching helps reduce tension on the plantar fascia and improves ankle flexibility.
How to do it:
- Stand facing a wall with one foot in front of the other.
- Keep your back leg straight and your heel flat.
- Lean forward gently until you feel a stretch in your calf.
- Hold for 30 seconds and repeat 3 times per side.
2. Seated Towel Stretch
This simple stretch targets both your calf and plantar fascia and is perfect before getting out of bed in the morning.
How to do it:
- Sit with your legs straight.
- Loop a towel or resistance band around the ball of your foot.
- Gently pull the towel towards you, keeping your knee straight.
- Hold for 30 seconds and repeat 3 times per leg.
3. Toe Curls
Strengthening your intrinsic foot muscles helps support your arch and reduces strain on the plantar fascia.
How to do it:
- Sit on a chair and place a towel on the floor.
- Use your toes to scrunch the towel toward you.
- Repeat 10–15 times per foot.
For extra resistance, place a small weight or water bottle at the end of the towel.
Fitball
4. Calf Raises
Building calf strength helps stabilise your ankle and absorb load more effectively.
How to do it:
- Stand on the edge of a step with your heels hanging off.
- Slowly rise up onto your toes, then lower your heels below the step level.
- Perform 3 sets of 15 reps.
If this feels easy, try single-leg calf raises.
5. Plantar Fascia Massage with a Ball
Self-massage improves blood flow and reduces stiffness through the arch of your foot.
How to do it:
- Sit down and place a tennis or massage ball under your foot.
- Roll it slowly from heel to toes for 1–2 minutes.
- Focus on tender spots, but avoid excessive pressure.
This is a great exercise to do before and after activity.
6. Short-Foot Exercise
The short-foot exercise strengthens the small stabilising muscles that support your arch.
How to do it:
- Stand with your feet hip-width apart.
- Without curling your toes, gently draw your arch upward to shorten your foot.
- Hold for 5 seconds, then relax.
- Repeat 10–12 times per foot.
This improves your foot posture and balance over time.
Professional Treatment for Plantar Fasciitis
While these exercises are a great place to start, they work best when combined with professional treatment. A physiotherapist can assess your movement, identify the root cause, and provide hands-on therapy, taping, and load management strategies to help you recover faster.
At Physio Pro Perth, our team has extensive experience treating heel and foot pain. We may also recommend shockwave therapy to promote tissue healing and reduce chronic inflammation — particularly for long-standing cases.
Learn more about the condition on our Plantar Fasciitis page or explore our full range of treatments.
When to See a Physio
If your heel pain has lasted longer than two weeks, or you’re struggling to walk comfortably, it’s best to see a physiotherapist. Early treatment can prevent chronic pain and help you return to activity sooner. Ready to get back on your feet? Book an appointment with one of our experienced physios today and start your journey toward pain-free movement.
