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8 Best Exercises for Plantar Fasciitis Relief: Physiotherapy Guide in Burlington

  • Writer: Folarin Babatunde PT PhD
    Folarin Babatunde PT PhD
  • Dec 20, 2024
  • 6 min read

Cogent Rehab Blog

Folarin Babatunde PT PhD MScSEM MScPT BScPT

December 20, 2024


Plantar fasciitis is one of the most common causes of heel pain in adults and accounts for up to 15% of all foot complaints requiring professional care. It often affects middle-aged adults, runners, and people who spend long hours standing or walking.


The good news: exercises are proven to relieve plantar fasciitis by improving flexibility, reducing strain, and strengthening the supporting muscles of the foot and leg.

At Cogent Physical Rehabilitation Center in Burlington, our physiotherapists recommend the following 8 evidence-based exercises to help reduce heel pain and support recovery.


Exercise Disclaimer

Before starting any of the exercises below, please read this carefully:

  • Always consult your doctor or physiotherapist before beginning a new exercise program.

  • If you have an existing condition or injury, check with your healthcare provider to confirm these exercises are right for you.

  • Stop immediately if pain increases or a new symptom develops.

  • Exercise carries a risk of injury — perform these movements in a safe space, with proper footwear, and only as instructed.

  • Cogent Physical Rehabilitation Center is not responsible for injuries that occur during unsupervised exercise.

Following these steps will help you exercise safely and effectively.


RECOMMENDED EXERCISES FOR PLANTAR FASCIITIS IN BURLINGTON

Exercise 1: Cross Friction Massage

Patient doing cross-friction massage to help relieve pain from plantar fasciitis.
Cross-friction massage for plantar fascia.

Why it works

Cross friction massage reduces adhesions, prevents excessive scar tissue, and promotes blood flow, helping the plantar fascia heal.


How to do it

  1. Sit with your affected foot crossed over the opposite knee.

  2. Pull back on your toes (especially the big toe) until you feel a stretch.

  3. Massage the arch of your foot with firm, crosswise pressure.

  4. Hold for 30 seconds and repeat on both feet.


Stop this exercise if it causes pain. Always consult your physiotherapist if unsure.


Supporting Evidence: 

Yelverton et al. (2019) found cross friction massage plus calf stretching reduced pain and improved mobility.



Exercise 2: Toe Stretch

A patient doing passive stretch of the plantar fascia
Passive stretching of the big toe.

Why it works

Improves big toe mobility and directly stretches the plantar fascia.


How to do it

  1. Sit and cross your affected leg over the other.

  2. With one hand, pull your toes back toward your shin until you feel a stretch in the arch.

  3. Hold for 10 seconds, repeat 10 times, 3 times daily.

  4. Best performed before your first steps in the morning.


Stop this exercise if it causes pain. Always consult your physiotherapist if unsure.


A patient standing with the toes resting on the wall to achieve active stretch of the plantar fascia.
Active stretching of the plantar fascia in standing.

Supporting Evidence

Rompe et al. (2010) showed that a program of plantar fascia–specific manual stretching exercises was more effective than low-energy radial shockwave therapy for the treatment of acute symptoms of proximal plantar fasciopathy.











Exercise 3: Calf Stretch (Gastrocnemius & Soleus)

Patient standing with the affected knee straight to stretch the gastrocnemius muscle.
Active gastrocnemius muscle stretch in standing with the knee straight.

Why it works

Tight calf muscles increase stress on the plantar fascia. Stretching both the gastrocnemius and soleus helps reduce heel pain.


How to do it

  1. Stand facing a wall.

  2. Step one foot back, keeping the knee straight — stretch the upper calf (gastrocnemius). Hold 20-30 sec.

  3. Bend the back knee to stretch the lower calf (soleus). Hold 20-30 sec.

  4. Rest for 10sec

  5. Repeat for 10 reps.

  6. Repeat on both legs.


Patient standing with the affected knee bent to stretch the soleus muscle.
Active soleus muscle stretch in standing with the knee bent

Stop this exercise if it causes pain. Always consult your physiotherapist if unsure.



Supporting Evidence: Boonchum et al. (2020) showed home stretching exercises are effective for easing heel pain and improving foot strength in people with plantar fasciitis.









Exercise 4: Toe Lift

Patient standing and doing toe lift exercises for plantar fasciitis.
Toe lift exercises

Why it works:

Strengthens the small muscles of the foot that support the arch.


How to do it:

  1. Sit or stand barefoot.

  2. Press four toes into the ground while lifting the big toe. Hold, then lower.

  3. Reverse — keep the big toe pressed while lifting the four smaller toes.

  4. Repeat 10 reps for each variation.


Stop this exercise if it causes pain. Always consult your physiotherapist if unsure.




Exercise 5: Ice Massage

Patient rolling a frozen bottle under the for pain relief after plantar fasciitis.
Ice bottle massage for plantar fasciitis

Why it works

Reduces inflammation in the plantar fascia and provides pain relief.


How to do it:

  1. Place your foot on a frozen water bottle or soda can.

  2. Roll it under your arch with moderate pressure.

  3. Continue for 5–10 minutes, especially after activity.


Stop this exercise if it causes pain. Always consult your physiotherapist if unsure.


Supporting Evidence 

Laymon et al. (2013) found 20 minutes of cold therapy before bed reduced plantar fascia inflammation.



Exercise 6: Heel Raise

Patient standing at the edge of a step to do heel raise exercises for plantar fasciitis.
Heel Raise from the edge of a step

Why it works

Strengthens the calves and foot stabilizers, easing tension on the fascia.


How to do it

  1. Stand on the edge of a step, heels hanging off. Preferable to wear shoes as shown.

  2. Lift your heels, pause, then lower slowly.

  3. Start with both feet, progress to one foot.

  4. Do 10 reps.

  5. Advisable to start the feet on the floor before attempting to stand with the heels hanging from the edge of a step.


Stop this exercise if it causes pain. Always consult your physiotherapist if unsure.


Supporting Evidence

Laymon et al (2013) found that conventional physiotherapy with eccentric strengthening was effective in the treatment of insertional Achilles tendinopathy.



Exercise 7: Clamshell

Patient lifting the hip against Theraband resistance during clamshell exercises.
Clamshell exercises for strengthening the hip muscles.

Why it works

Strengthens the hip muscles, which reduces abnormal loading through the foot.


How to do it:

  1. Lie on your side with knees bent, resistance band above knees.

  2. Lift your top knee while keeping feet together.

  3. Lower slowly.

  4. Do 12 reps, 3 sets per side.


Stop this exercise if it causes pain. Always consult your physiotherapist if unsure.


Supporting Evidence

Martin et al. (2014) found hip strengthening reduced abnormal joint loading during running.



Exercise 8: 4-Way Foot Flex

Patient using a blue Theraband for resisted ankle dorsiflexion and plantarflexion and foot inversion and eversion exercises.
Ankle and foot resistance exercises using a Theraband.

Why it works

Strengthens the ankle and lower leg muscles that support the plantar fascia.


How to do it

  1. Sit with a resistance band around your foot.

  2. Move foot in four directions:

    • Pull toes toward you (dorsiflexion).

    • Point toes away (plantarflexion).

    • Push foot inward (inversion).

    • Push foot outward (eversion).

  3. Repeat each direction 10 reps.


Stop this exercise if it causes pain. Always consult your physiotherapist if unsure.


Supporting Evidence: Huffer D et al (2017) found high load resistance training for the plantar fascia can aid in a quicker reduction of pain and improvements in function.


Conservative Physiotherapy for Heel Pain

Exercises are just one part of recovery. At Cogent Rehab, we combine exercise programs with:



Important Reminder

These exercises are designed to support recovery from plantar fasciitis and recommended by physiotherapists in Burlington, but they are not a substitute for individualized medical advice. Always follow your physiotherapist’s guidance and stop if symptoms worsen.


For safe, tailored treatment, book an appointment with a Burlington physiotherapist.


Frequently Asked Questions About Plantar Fasciitis Exercises

1. What are the best exercises for plantar fasciitis?

Calf stretches, plantar fascia stretches, toe lifts, and heel raises are among the most effective. These help reduce heel pain and support recovery.


2. How often should I do plantar fasciitis exercises?

Stretching should be done 2–3 times daily, especially before your first steps in the morning. Strengthening exercises are best 3–4 times per week.


3. Can exercises cure plantar fasciitis?

Yes — structured exercise programs relieve symptoms for most patients. Persistent cases may also benefit from shockwave therapy in Burlington.


4. What exercises should I avoid?

Avoid running on hard surfaces, jumping, or prolonged barefoot walking until pain improves. Stick with low-impact, guided rehab.


5. Do I need a physiotherapist?

Yes — a physiotherapist ensures you perform the right exercises safely and progressively. At Cogent Rehab, we combine exercise with orthopaedic physiotherapy for best results.


Get Relief from Heel Pain in Burlington

If heel pain is limiting your daily activities, the right exercise program can help. At Cogent Physical Rehabilitation Center in Burlington, we design personalized physiotherapy programs to relieve plantar fasciitis and prevent recurrence.


Book an appointment with a Burlington physiotherapist today and take your first step toward pain-free movement.









Sources

  1. Boonchum H. et al. Effect of a home-based stretching exercise on multisegmental foot motion and clinical outcomes in patients with plantar fasciitis. J Musculoskelet Neuronal Interact 2020;20:411-420.

  2. Huffer D et al. Strength training for plantar fasciitis and the intrinsic foot musculature: A systematic review. Physical Therapy in Sport. 2017;24:44e52

  3. Kamonseki et al. Effect of stretching with and without muscle strengthening exercises for the foot and hip in patients with plantar fasciitis: A randomized controlled single-blind clinical trial. Man Ther. 2016;23:76-82.

  4. Laymon MS et al. Evidence-based use of cold for plantar fasciitis. Phys The and Rehab Sci. 2013;2:75-80

  5. Martin RL et al. Heel Pain—Plantar Fasciitis: Revision 2014 Clinical Practice Guidelines Linked to the International Classification of Functioning, Disability and Health From the Orthopaedic Section of the American Physical Therapy Association J Orthop Sports Phys Ther. 2014;44:A1-A23.

  6. Morrissey D. et al. Management of plantar heel pain: a best practice guide informed by a systematic review, expert clinical reasoning and patient values. Br J Sports Med 2021;55:1106–1118

  7. Rompe JD et al. Plantar fascia-specific stretching versus radial shock-wave therapy as initial treatment of plantar fasciopathy. J Bone Joint Surg Am. 2010;92:2514-22.

  8. Yelverton et al. Manual therapy interventions in the treatment of plantar fasciitis: A comparison of three approaches. Health SA. 2019;24:1244.


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