Plantar fasciitis is a common foot condition that causes sharp heel pain, especially when taking your first steps in the morning or after long periods of rest. It’s caused by inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot. The good news is that consistent stretching and strengthening exercises can help ease the pain, reduce inflammation, and promote long-term healing.

One effective way to relieve tightness is by using a towel stretch. While sitting with your legs extended, loop a towel around the ball of your foot and gently pull it toward you until you feel a stretch along your arch and calf. Holding this stretch for 15 to 30 seconds can make a big difference. Another helpful stretch is the classic calf stretch done against a wall, which can reduce strain on the plantar fascia by loosening tight calf muscles.

You can also target the fascia directly by sitting down, crossing your foot over your knee, and gently pulling back on your toes to stretch the bottom of your foot. Rolling a tennis ball or a frozen water bottle under your arch for a minute or two is a great way to massage the tissue and ease discomfort throughout the day. Strengthening exercises, like lifting and tapping your toes while seated or doing slow flex-and-point movements with your foot, can improve muscle support and flexibility.

If pain continues despite regular stretching, it might be time to speak with a healthcare provider or physical therapist. They may suggest custom orthotics, night splints, or other treatments. To prevent plantar fasciitis from returning, wear shoes with good arch support, avoid going barefoot on hard floors, stretch regularly, and maintain a healthy weight. With consistency and care, you can manage the symptoms and keep your feet pain-free.