May 22, 2024

NVT Health

Health Blog

Plantar fasciitis and heel pain stretches and exercises

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Foot stretches and exercises may benefit people with plantar fasciitis by alleviating discomfort, strengthening muscular strength, and increasing foot flexibility.

The plantar fascia is a thick band of connective tissue that runs from the heel to the toes. Inflammation in this tissue can be painful due to overuse, strain, and injury. This is known as plantar fasciitis.

Plantar fasciitis can produce a sharp discomfort in the heel. It is more common in overweight people but can also occur as an overuse ailment among runners. The pain is frequently worse in the mornings or after standing for long periods.

A few basic stretches might help relieve foot and calf stress. As a result, they can provide immediate pain relief and gradual improvement in symptoms over time.

Other natural remedies

People can employ a variety of home treatments.

A Reliable Source for Reducing Plantar Fasciitis Inflammation and Pain:

The RICE procedure

It is critical to rest the injured foot when the pain first develops. The RICE approach is commonly used in first aid for a foot injury:

R: Take a few days off from the painful area.

I: Apply ice to the affected area for 20 minutes to reduce inflammation.

C: Apply a gentle wrap to the affected area to minimise swelling.

E: Raise the region by placing your foot on a couple of pillows.

Anti-inflammatory drugs

Ibuprofen and other nonsteroidal anti-inflammatory medicines (NSAIDs) decrease pain and inflammation. It is critical to follow the directions on the package or a doctor’s advice when using this drug.

Some people find that NSAID medication reduces their symptoms after a few weeks.

Inserts for shoes

Shoe inserts provide additional support to the arch of the foot. Inserts reduce stress on the plantar fascia and may be especially beneficial for persons who spend a significant amount of time on their feet. Soft, supportive arch inserts can also be used.

People interested in this option can get further information from a podiatrist, a specialist specialising in foot health.

Massage with ice

Some people discover that rubbing the afflicted foot with ice relieves foot pain. However, the ideal method is to massage the foot’s arch around the damaged area.

Medical procedures

A doctor or podiatrist may advise medicinal treatment if stretches, exercises, and other home cures are ineffective.

They may recommend the following:

  • Physical therapy is a reliable source.
  • injections of cortisol
  • Extracorporeal shockwave therapy (EST) is rarely required, but it is an alternative if other therapies are inadequate.

Plantar fasciitis risk factors

Plantar fasciitis is a somewhat common condition, affecting 7-10% of the population. However, doctors are baffled as to why some persons sustain this injury while others do not.

However, the following are known risk factors for plantar fasciitis:

  • Standing for extended periods
  • walking
  • jogging for exercise
  • calf muscle tightness
  • having an overabundance of body fat
  • Possessing pes cavus, a disease characterised by an excessive arch height


Without medical therapy, plantar fasciitis heals typically between 6-18 months.

On the other hand, plantar fasciitis can develop into a persistent problem in some people. Symptoms may ease and reappear, or the discomfort may persist for a year or longer. In addition, according to a 2018 study, those who have previously experienced the illness are more likely to develop it again.