Plantar fascia exercises and stretches

Do you feel a stabbing pain in the sole of your foot when you take your first steps of the day? Welcome to our article on plantar fasciitis, a condition that's more common than it seems and can limit your mobility and affect your daily well-being. At Quiroesencia, a center specializing in manual therapies in Granada, we explain what it is, why it occurs, and, above all, How to relieve plantar fasciitis with natural, effective, and body-friendly methods. If you're looking to regain your quality of life, keep reading.

What is plantar fasciitis and why does it occur?

Plantar fasciitis is an inflammation of the plantar fascia, a thick connective tissue that runs from the heel to the base of the toes. Its main function is to act as a natural shock absorber, relieve plantar fasciitis by helping to maintain the arch of the foot and distribute body weight during activities such as walking, running, or standing.

When this structure supports excessive or repetitive stresses, can become irritated or inflamed, causing pain, stiffness and discomfort in the heel or arch of the foot. It is one of the most common causes of pain in this area, especially in active adults.

Function of the plantar fascia in the body

Imagine a stretchy elastic cord under your foot. Every time you take a step, this “cord” absorbs the shock and helps return energy to propel you forward. It also works with other muscles and tendons in the foot to maintain its stability and alignment. If this fascia is overworked or weakened, the arch of the foot can partially collapse, further increasing the strain.

Common causes of inflammation and pain in the arch of the foot

1. Overload or overuse
   • People who walk long distances or runners who increase their mileage too quickly often have a sharp pain in the heel when they wake up in the morning. This problem arises because the fascia does not have time to recover between sessions of intense activity.
2. Biomechanical problems
   • Arches of the foot too high or flat feet, which alter the distribution of weight on the plantar fascia.
   • Poor alignment can create tension points in the fascia, increasing the risk of inflammation.
3. Inappropriate footwear
   • Shoes without enough support or cushioning, such as flat sandals or high heels. These do not distribute pressure properly and force the fascia to work harder than it should.
   • In the summer months we must pay special attention to our footwear.
4. Sudden increase in weight or load
   • Changes such as pregnancy or sudden weight gain can put stress on your feet.
5. Muscle stiffness or lack of flexibility
   • Tight muscles in the calves or hamstrings (back of the thigh) can limit foot movement and increase tension on the fascia.
   • When you work on your feet all day, without doing regular stretching, you will notice how the fascia begins to hurt due to lack of flexibility.
6. Aging and natural changes in tissue
   • Over time, fascia can lose elasticity, making it more prone to minor overuse injuries.

Importance of stretching and strengthening to relieve plantar fascia pain

The combination of Stretching and strengthening exercises is essential for treating and preventing plantar fasciitis. These practices not only relieve pain, but also correct the underlying causes that lead to inflammation, such as excessive tension, muscle imbalance, or lack of flexibility in the foot and leg.

How exercises can relieve plantar fasciitis

1. Reducing stiffness
   The plantar fascia often tightens, especially after periods of inactivity, such as first thing in the morning. Specific stretches to relieve plantar fasciitis can:
   • Increase the flexibility of the fascia, which reduces tension on the tissue.
   • Improve circulation in the area, speeding up recovery.
   • Regain degrees of mobility in the ankle and gradually improve its movement.

Stretching your fascia with a towel (rolling it under the arch of your foot and gently pulling it toward you) is one of the most effective techniques for starting your day with less pain.

2. Relieving tension in adjacent muscles
   Tight muscles in the calves, soleus or hamstrings can transfer tension to the plantar fascia. Exercises that stretch these areas indirectly relieve the load on the foot.
   • Example: the classic calf stretch by supporting your hands on a wall and extending one leg back.
3. Increasing tissue elasticity
   Frequent stretching helps the fascia regain some of its natural elasticity, making it less prone to inflammation or injury.

Benefits of a proactive approach to recovery

1. Relapse prevention
   Once the initial pain subsides, it is important to continue strengthening exercises. Strong, flexible tissue is less likely to become inflamed again.
   • Practical example: Exercises such as picking up a towel with your toes strengthen the small intrinsic muscles of the foot, which are essential for maintaining the plantar arch.
2. Improve balance and stability
   A strong and flexible foot reduces pressure on other joints, such as the ankles, knees and hips, preventing imbalances and secondary pain.
3. Pain relief without resorting exclusively to drugs
   Exercises are a natural tool to reduce inflammation and discomfort, decreasing the need for painkillers or invasive treatments.
4. Faster and more complete recovery
   Active movement allows the body to regenerate damaged tissue more efficiently, speeding up the return to daily activities.

Essential stretches to relieve plantar fasciitis

Stretching is a powerful tool for reducing the pain and stiffness associated with plantar fasciitis. Here are some key exercises you can easily do at home to relieve tension in the plantar fascia and related muscles such as the gastrocnemius and soleus.

1. Stretching the calves and soleus

The calf muscles, especially the gastrocnemius and soleus, are indirectly connected to the plantar fascia via the Achilles tendon. If they are tight, they transfer that tension to the foot, aggravating fasciitis.

Stretch 1:

1. Stand in front of a wall and place your hands on it.
2. Place one leg back, keeping it straight, with the heel on the floor. The other leg remains bent in front.
3. Lean your body toward the wall until you feel a stretch in the calf of your back leg.
4. Hold the position for 20-30 seconds and switch legs.
5. To stretch the soleus, slightly bend the knee of your back leg while keeping your heel flat.

Level 2:

1. On a yoga brick or step with support nearby to hold on to. Railing or in front of a table.
2. We place the tips of our feet on the edge of the previous choice but I choose the brick. 
3. We will start with an alternating movement, first one leg and then the other. Lowering the heel as far as possible until it touches the ground and without lifting the tips of the toes. For 5 seconds, change legs and repeat 5 times per leg.
4. Now lower both heels at the same time and bend your knees until you reach your maximum ankle flexion limit and hold the position for 20 seconds, do 5 to 10 repetitions.
5. You must be careful not to let all your weight fall uncontrollably on the step, because if there is a strong shortening, it could cause problems in the muscle fibers.

Reduces stiffness in the calf muscles, releasing tension in the plantar fascia.

2. Specific stretching of the plantar fascia with a towel

This exercise is designed to stretch the plantar fascia and Achilles tendon directly, relieving stiffness and improving flexibility.

How to do it:

1. Sit on the floor or in a chair with one leg stretched out.
2. Wrap a towel around the sole of your foot, holding both ends with your hands.
3. Gently pull the towel towards you, keeping your leg straight.
4. Hold the stretch for 20-30 seconds and repeat 2-3 times on each foot.

It helps to decompress the plantar fascia and stimulates its circulation, relieving pain. This exercise is especially useful in the morning, when the tissue tends to be stiffer.

3. “Fan fingers” exercise to improve flexibility

This movement activates the small intrinsic muscles of the foot, improving flexibility and mobility in the plantar fascia.

How to do it:

1. Sit on a chair with your bare feet flat on the floor.
2. Try to spread your toes like a fan, keeping them open for 5-10 seconds.
3. Relax your fingers and repeat the exercise 8-10 times.
4. If you find it difficult, you can help yourself manually by holding your fingers to guide them at first.

Strengthens foot muscles and improves mobility, reducing pressure on the plantar fascia during daily activities.

Practical tips for incorporating these stretches

• Frequency: Do these exercises twice a day, especially when you get up in the morning and before going to bed.
• Comfort: Use a stable and comfortable surface. If you experience sharp pain while stretching, stop and consult a professional.
• Progression: As you improve, you can complement with massages or strengthening exercises to consolidate the results.

Strengthening exercises to prevent relapses

Strengthening the muscles of the foot and leg is essential to prevent future episodes of plantar fasciitis. These exercises help maintain the plantar arch, reduce stress on the fascia, and improve overall foot stability.

1. “Lifting objects with your fingers”

This exercise is simple, but very effective in strengthening the intrinsic muscles of the foot and improving coordination.

How to do it:

1. Place small objects on the floor, such as pens, earplugs, or a small towel.
2. Use toes to pick up an object and move it to a container or another area on the floor.
3. Perform this exercise for 2-3 minutes on each foot.

Strengthens the small muscles of the foot, responsible for maintaining the plantar arch, and improves coordination between the toes and the sole of the foot.

2. Movements with a small ball or a roller

This exercise combines strengthening and self-massage, relaxing the fascia while activating its elasticity.

How to do it:

1. Sit on a chair with your bare feet.
2. Place a tennis ball, massage ball, or small roller under the arch of your foot.
3. Apply light pressure and move the ball back and forth, from heel to toe, for 1-2 minutes per foot.

Variation:

• For a greater challenge, use a harder ball or increase the pressure.
• You can also try lifting the ball with the arch of your foot, holding it for a few seconds before releasing it.

Improves circulation, reduces fascial stiffness and activates the plantar muscles, preparing the foot to better support body weight.

3. Heel raise exercise

Strengthening the calf and foot muscles is key to maintaining balance and stability, which reduces stress on the plantar fascia.

How to do it correctly:

1. Stand near a wall or chair for balance.
2. Slowly raise your heels until you are standing on the balls of your feet.
3. Hold this position for 2-3 seconds and slowly lower yourself back down onto your heels.
4. Perform 10-12 repetitions, gradually increasing until reaching 3 sets.

• Try doing it on one foot for more of a challenge.

Strengthens the calf muscles and Achilles tendon, which are connected to the plantar fascia, reducing their load during activities such as walking or running.

Tips to optimize these exercises

• Frequency: Perform these exercises at least 3-4 times a week.
• Progression: As your foot gets stronger, increase the repetitions or intensity of the movements.
• Combination: Integrate these exercises with stretches for a more complete approach.

Recommended daily routine to relieve plantar fasciitis

A structured routine that combines Stretching, strengthening and rest is essential to relieve plantar fasciitis and prevent relapses. In addition, the use of appropriate footwear and, if necessary, custom insoles can make a difference in recovery.

How to combine stretching, strengthening and rest

In the morning: relieve stiffness

1. Towel stretch for plantar fascia
   • Before getting out of bed, use a towel to gently stretch your plantar fascia (see technique in previous sections). Do this for 1-2 minutes per foot.
2. Roll a ball or roller under your foot
   • Sit down and roll a tennis ball or roller under the arch of your foot for 2 minutes. This will stimulate circulation and relieve morning stiffness.

During the day: strengthen while you move

1. “Lifting objects with your fingers” exercise
   • Spend 3-5 minutes during a break strengthening the intrinsic muscles of the foot. Do this while sitting to avoid fatigue.
2. Heel Raises
   • Do 10-12 reps twice a day to strengthen your calves and improve foot stability.
   • If you work standing up, take breaks to walk barefoot on a soft surface, such as a carpet, to activate your plantar muscles.

At night: relaxation and recovery

1. Stretching the calves and soleus
   • Before going to bed, stretch your gastrocnemius and soleus muscles for 20-30 seconds per leg. This will reduce the tension that has built up in the fascia during the day.
2. Ice massage (optional)
   • If you feel swelling, run a frozen water bottle under your foot for 5-10 minutes. It will help reduce the swelling and relieve the pain.

Adequate rest

• Make sure you don't put too much strain on your feet. Alternate periods of activity with rest, especially if you work standing up or walk a lot.
• Avoid high-impact activities, such as running on hard surfaces, until symptoms subside.

Importance of proper footwear and custom insoles

Appropriate footwear

1. Cushioning and arch support
   
   • Wear shoes that offer good heel cushioning and arch support. This reduces direct stress on the fascia.
   • Example: Athletic shoes designed for walking or running are ideal because they distribute weight evenly.
2. Avoid flat or rigid shoes
   
   • Flat sandals or shoes with hard soles can aggravate plantar fascia. Opt for shoes with flexible and comfortable soles.
3. Moderate heels
   
   • Avoid high heels, but a slight rise (2-3 cm) can help relieve tension on the plantar fascia.

Custom templates

1. Specific support
   
   • Custom-made orthotics offer additional arch support and cushioning in the areas that need it most.
   • They are especially helpful if you have flat feet or a high arch, factors that often contribute to plantar fasciitis.
2. Prevention of decompensations
   
   • Custom insoles help align your feet correctly, reducing the risk of secondary pain in your ankles, knees or hips.

Practical example of daily routine

• 6:30 am: Towel stretch before getting out of bed.
• 7:00 am: Roll a ball under your foot while you eat breakfast.
• 10:00 am: “Lifting objects with your fingers” exercise during a break at work.
• 1:00 pm: Heel raises before meals.
• 7:00 pm: Stretching the calves and soleus after a day of activity.
• 9:00 pm: Massage with a frozen water bottle if there is inflammation.

Principles of chiromassage applied to sports

Sports massage therapy isn't just about "hard massage," as is sometimes thought. It's a well-structured technique, specifically designed to target the musculoskeletal system of active individuals—whether athletes or those with physically demanding lives. In the case of plantar fascia pain, this approach is remarkably effective for several reasons.

In it sports massage We always seek three fundamental objectives:

1. Eliminate deep tensions: Often, the problem with the plantar fascia isn't just in the sole of the foot. It comes from an overload in the entire posterior chain: the calves, soleus, hamstrings, and even the glutes. If these muscles are stiff or contracted, they constantly pull on the fascia.
2. Recover elasticity and circulationBy improving blood flow to the area, we encourage more nutrients and oxygen to reach the area, and we eliminate waste products that inflame the tissue. This speeds recovery and reduces pain.
3. Prepare and unload according to the timeIf the person continues to train or walk a lot, we adapt the technique to the moment. Sometimes we work to activate before the effort; other times, we work to release it afterward and prevent the load from becoming chronic.

Specific benefits on fascia: inflammation reduction, myofascial release, and more

The plantar fascia is a very dense tissue, like a taut rope under the skin of the foot. When it becomes inflamed (fasciitis), it not only hurts, it also loses flexibility. This is where chiromassage comes into its own.

1. Myofascial release:
This technique involves applying sustained, deep pressure to the fascia, following its natural direction. This helps it "loosen" the fascia, returning it to its original shape and stopping it from pulling on the heel or metatarsals. I've had many patients who, after two or three well-focused sessions, notice the pain disappearing when they put their foot down in the morning.

2. Deep massage with transverse technique:
Here we apply pressure perpendicular to the fibers, which breaks down small adhesions and promotes tissue regeneration. It's a little uncomfortable at first, but very effective. I remember an amateur runner who came in limping and within a few weeks was completing 10-km runs without discomfort.

3. Drainage of inflamed areas:
Although it may not seem like it, even an area as localized as the sole of the foot can accumulate edema or inflammation. Through lymphatic pumping and drainage, we can reduce the internal pressure that aggravates the pain.

4. Reflex work in the posterior muscle chain:
As I mentioned before, we treat not just the foot, but the entire foot. Often, unlocking the gastrocnemius or soleus muscles reduces tension on the fascia. In consultations, I often combine manual techniques with assisted stretching and ankle joint mobilization.