7 Best Exercises to Relieve Plantar Fasciitis Pain and Heal Your Heels Naturally

If you wake up every morning with sharp heel pain, you’re not alone. Plantar fasciitis is one of the most common causes of foot discomfort. The good news? You can take real steps (literally) toward relief right at home. In this guide, we’ll go through the best exercises to relieve plantar fasciitis, simple, low-impact moves that reduce stiffness, improve flexibility, and help your feet heal faster.

Whether you’re just starting to feel pain or have been dealing with it for months, these exercises to relieve plantar fasciitis are proven to help ease tension and get you back on your feet comfortably.

7 Best Exercises to Relieve Plantar Fasciitis Pain

1. Towel Stretch — The Gentle Morning Starter

Best for: Morning heel pain and stiffness
How to do it:

• Sit with your legs stretched out in front of you.

• Loop a towel or resistance band around the ball of your foot.

• Gently pull the towel toward you until you feel a stretch in your arch and calf.

• Hold for 20–30 seconds, then relax. Repeat 3 times per foot.

This stretch is great to do before taking your first steps in the morning to prevent that stabbing heel pain.

2. Calf Stretch Against the Wall

Best for: Tight calves contributing to plantar fascia strain
How to do it:

• Stand facing a wall with one leg behind the other.

• Place your hands on the wall for support.

• Keep your back leg straight and heel down as you lean forward.

• Hold for 30 seconds and repeat 3 times per leg.

This is one of the best exercises to relieve plantar fasciitis pain since it targets calf muscles which play a big role in how much tension your plantar fascia feels.

3. Toe Curls with a Towel

Best for: Strengthening the small muscles of the foot
How to do it:

• Sit in a chair and place a towel flat under your foot.

• Use your toes to scrunch up the towel toward you.

• Repeat 10–15 times per foot.

Add a small weight (like a can) on the towel for a greater challenge.

4. Plantar Fascia Massage with a Ball or Water Bottle

Best for: Reducing heel and arch tension
How to do it:

• Sit down and place a tennis ball or frozen water bottle under your arch.

• Roll your foot back and forth for 1–2 minutes.

• Apply gentle pressure — not pain.

This exercise is a quick, effective way to soothe sore feet anytime during the day.

5. Seated Towel Stretch or Belt Stretch

Best for: Increasing flexibility in the plantar fascia and calf
How to do it:

• Sit with one leg straight.

• Loop a belt or towel around the ball of your foot.

• Pull gently until you feel a stretch.

• Hold for 30 seconds, repeat 3 times per leg.

This stretch helps elongate tight fascia and tendons that often cause heel pain.

6. Marble Pickup Exercise

Best for: Foot coordination and strengthening
How to do it:

• Place a few marbles (or small pebbles) on the floor.

• Pick them up one by one using your toes and place them in a cup.

• Do 2–3 rounds per foot.

This simple move strengthens the intrinsic muscles of your feet — helping with better support and pain relief.

7. Heel Raises (Calf Raises)

Best for: Strengthening calves and stabilizing your foot arch
How to do it:

• Stand with your feet shoulder-width apart, near a wall or chair for balance.

• Slowly lift your heels off the floor, then lower them back down.

• Perform 2–3 sets of 10–15 repetitions.

Once you’re comfortable, try single-leg raises for a deeper stretch and balance challenge.

How Exercise Helps Relieve Plantar Fasciitis

The right plantar fasciitis exercises to relieve pain do more than stretch your feet, they help your body heal. Here’s how:

• Reduces inflammation: Gentle stretching improves blood flow, helping the fascia recover.

• Relieves tension: Targeted stretches reduce tightness in the calf and Achilles tendon.

• Strengthens muscles: Building foot and ankle strength supports proper arch function.

• Prevents recurrence: Regular movement keeps your fascia flexible and strong long-term.

When done consistently, these exercises can significantly reduce heel pain and stiffness in as little as a few weeks.

How Often Should You Do Plantar Fasciitis Exercises?

For best results:

• Stretch daily, especially before getting out of bed and before/after activities.

• Massage or roll your foot 1–2 times per day to maintain flexibility.

• Strength exercises (like towel curls or heel raises) can be done 3–5 times per week.

Consistency is key. Overdoing it can worsen pain, so listen to your body and rest when needed.

Speed Up the Recovery from Plantar Fasciitis

Combine exercises with rest, icing, and proper footwear

Exercises alone won’t solve everything, your recovery depends on balance.
Here’s what to combine for faster results:

• Rest: Avoid prolonged standing or high-impact workouts.

• Ice therapy: Apply an ice pack or frozen bottle for 10–15 minutes to reduce inflammation.

• Supportive shoes: Always wear footwear with good arch support and cushioning.

Benefits of Compression Socks or Night Splints

Compression socks and night splints are great add-ons to your daily routine.

• Compression socks improve blood circulation, reduce swelling, and ease inflammation during the day.

• Night splints keep your plantar fascia gently stretched overnight, preventing that sharp morning pain.

Ready to Relieve Plantar Fasciitis Pain Faster?

Pair your daily exercises with Doc Miller compression socks to relieve plantar fasciitis, designed to provide medical-grade compression that supports your arches and promotes faster healing. These socks can help reduce inflammation, improve circulation, and make your recovery journey much more comfortable.

Check out the full range at Doc Miller Sports and give your feet the comfort they deserve.

Frequently Asked Questions

1. Can I do plantar fasciitis exercises every day?
Yes! Stretching daily helps maintain flexibility and prevent stiffness.

2. When should I do these exercises?
Morning stretches before walking and evening massages work best.

3. How long does it take for these exercises to work?                                                              You may start noticing relief within 2 to 4 weeks of consistent stretching and strengthening. However, full recovery can take several months depending on the severity of your plantar fasciitis.