Plantar Fasciitis Stretches: A Guide to Pain Relief

What is plantar fasciitis?

Plantar fasciitis is one of the most common causes of heel and sole pain, especially among people who spend long hours on their feet, walk long distances, or play impact sports like running. Stretches for plantar fasciitis improve plantar fasciitis They are a perfect self-care tool. I've seen many cases in consultation, from waiters to marathon runners, and the pattern repeats itself: a sustained overload in the plantar fascia that we can help with massage and stretching.

The plantar fascia It's a thick band of connective tissue that runs from the heel to the base of the toes. Its function is to support the arch of the foot and absorb shock when walking, running, or standing. When this fascia becomes irritated or inflamed due to excessive tension or repeated microtears, plantar fasciitis occurs.

What are its causes?

• Overload or overuse: as in people who walk or run a lot without good shoes or without stretching.
  
• Flat feet or feet with very high arches: Both conditions alter the way weight is distributed across the foot.
  
• Inappropriate footwear: especially shoes without good arch support or with very stiff soles.
  
• Tension in the posterior chain: Shortened gastrocnemius, soleus, or hamstrings increase stress on the plantar fascia.
  

In many of my patients, I've noticed that the cause isn't just in the foot. For example, a woman I treated recently had persistent heel pain, but after evaluating her posture, we discovered severe tightness in her calves and an imbalance in her hip. By treating the entire system—not just the foot—her pain began to subside.

How does it affect the foot?

The most characteristic symptom is the stabbing pain in the sole of the foot, especially when taking the first steps in the morning or after sitting for a long time. This pain usually lessens slightly with walking, but may return with prolonged activity.

It's as if the foot "protests" every time it is pushed a little too hard, and this protest doesn't go away on its own: it needs attention, rest, and above all, an active approach with appropriate stretching and massage.

Daily stretching routine for plantar fasciitis

Why is stretching important for plantar fasciitis?

Stretching is one of the most effective and accessible tools for relieving plantar fasciitis. Often, when a person suffers from this pain in the sole of the foot, they think the problem is only there, but in reality, The plantar fascia does not work aloneIt's part of a chain of muscles that runs from the toes to the back of the body: the Achilles tendon, the calves, the hamstrings, and even the lumbar muscles.

The relationship between muscle tension and the plantar fascia

When there is stiffness in the muscles of the back of the leg—especially in the twins and the soleus—, this tension is transmitted downward, constantly stretching the plantar fascia. This causes chronic overload in that area, which over time leads to inflammation, pain, and, in some cases, microtears.

An example I see a lot in my office is runners or people who wear very flat shoes (minimalist sneakers) and never stretch. These patients often have very shortened calf muscles, which causes the fascia to work twice as hard with each step. By applying a consistent, progressive stretching treatment, most notice significant relief within a few weeks.

Why does stretching help?

• Reduces tension on the plantar fascia, preventing it from becoming even more irritated.
  
• Improves flexibility and mobility of the foot and ankle.
  
• Helps restore balance to the posterior muscle chain.
  
• Reduces the likelihood of relapse, if maintained as a habit.
  

In my experience, combining stretching with manual techniques such as deep transverse massage or myofascial release yields excellent results. But the patient must also do their part: stretching every day, even for just five minutes, makes a difference.

Best stretches for plantar fasciitis

Essential stretches to relieve plantar fasciitis

Below I explain the stretches I use most and recommend in consultations to treat plantar fasciitis. They are simple, safe, and effective if done consistently. Ideally, they should be performed twice a day (morning and night), holding each stretch for a few minutes. 20 to 30 seconds, repeating 3 times per exercise.

1. Stretching the plantar fascia directly

How to do it:

• Sit on a chair with one leg crossed over the other.
  
• Grab the toes of the affected foot with the hand on the same side and gently pull them towards you, stretching the sole of the foot.
  
• You can help yourself with a towel if you have little flexibility.
  

Sensation: You will notice how the lower part of your foot stretches, from the heel to the toes.

A nurse patient who spent many hours on her feet found great relief with this stretch every morning before getting out of bed. She did it sitting up in bed, and after 10 days, her morning pain decreased by more than 50%.

2. Calf stretch

How to do it:

• Rest your hands on a wall.
  
• Place one leg back (the one you want to stretch) with the knee straight and the heel touching the floor.
  
• Bend your front knee and keep your back straight.
  

Sensation: deep stretch in the upper calf.

Note: If the calf is very tense, the plantar fascia will suffer more with each step.

3. Soleus stretch

This muscle is below the calf and often goes unnoticed, but it is key.

How to do it:

• Same position as the previous one, but this time bend your back knee (the one with the stretch).
  
• Keep your heel on the ground and your weight forward.
  

Sensation: You will notice a stretch lower down, near the ankle.

In consultation: I usually combine this stretch with deep manual massage of the soleus. In patients with persistent pain, releasing this area radically changes the outcome.

4. Achilles tendon stretch

How to do it:

• Same as the previous two exercises, but with a gentle variation of movement:
  
• From the same position, shifts the weight of the body forward and back without lifting the back heel.
  

Sensation: stretch at the back of the ankle.

Importance: The Achilles tendon connects to the plantar fascia; if it's tight, it increases the downward pull.

5. Stretching the foot muscles with a ball or bottle

How to do it:

• Sit on a chair and place a tennis ball or a frozen bottle under the foot.
  
• Slowly roll your foot back and forth, applying moderate pressure.
  

Sensation: immediate relief by relaxing the fascia and stimulating circulation.

Julio's Council: the frozen bottle in addition to stretching, reduces inflammation because of the cold. It's ideal at the end of the day.

Important: It shouldn't hurt, just stretch. If you feel sharp or stabbing pain, stop the exercise and consult a professional.

How to do plantar fascia stretches step by step

Recommended daily stretching routine (morning and night)

In the morning (before getting up or just at the beginning of the day)

This part of the routine helps "wake up" the plantar fascia before it bears your body weight. Many patients notice that the pain is more intense in the morning, so stretching before putting your foot down is essential. Now we'll name the best stretches for plantar fasciitis.

1. Direct stretch of the plantar fascia
   
   • Sitting up in bed, pull the toes of the affected foot toward you.
     
   • 3 repetitions of 30 seconds.
     
2. Roll a ball or bottle under your foot
   
   • Ideal with a frozen bottle.
     
   • 2 minutes per foot.
     
3. Calf stretch (on the wall)
   
   • Leg stretched back, heel supported.
     
   • 3 repetitions of 30 seconds per leg.
     

At night (after work or before bed)

Here we look for release the tension accumulated during the dayVery useful if you've been standing, walking, or even sitting for many hours without moving much.

1. Soleus stretch
   
   • Same exercise as the calf raise, but with the back knee bent.
     
   • 3 repetitions of 30 seconds per leg.
     
2. Achilles tendon stretch with gentle rocking
   
   • From the previous position, move your body forward and back without lifting your back heel.
     
   • 10 slow reps, 2 sets.
     
3. Roll ball or bottle under foot (again)
   
   • 1-2 minutes per foot, with moderate pressure.
     
4. Manual massage or self-massage with anti-inflammatory cream(optional but highly recommended)
   
   • Gently massage the sole of your foot with your thumbs or a small roller.
     
   • 3-5 minutes.
     

Julio's practical advice:

• Make it a habit: Put a ball in the bath, a bottle in the freezer, and leave a towel next to the bed.
  
• Breathe and relax during the stretchesIf you're tense, the muscle doesn't give way.
  
• No bounces: Stretching should be static, progressive and painless.
  
• Better a little each day than a lot in one day.
  

Common mistakes to avoid when stretching

1. Stretching with acute pain

One of the most common mistakes is to force the stretch until you feel intense pain.
💬 “Julio, the more it hurts, the more I stretch because that way it goes away sooner.”", a runner patient told me. But it doesn't work that way. Pain is a sign that you're further irritating the fascia."

Solution: look for one feeling of mild tightness, not a stabbing pain. If it hurts more after stretching, you've gone too far.

2. Bounce while stretching

Making quick or bouncing movements to “force” more stretching is not only ineffective, but can lead to microtears.

Solution: keep stretching static and sustained for 20-30 seconds. Breathe deeply and let the muscle relax gradually.

3. Forgetting to stretch key muscles (like the soleus or gastrocnemius)

Many people focus only on the foot and forget about the muscles that generate tension from above.
I've had patients who only did underfoot rolling and didn't see improvement until we added leg stretches.

Solution: always includes twins, soleus and Achilles in your routine. The plantar fascia suffers from the posterior muscle chain.

4. Not warming up minimally before stretching

Stretching cold muscles, especially in the morning, can be counterproductive.
A woman I worked with would stretch as soon as she got out of bed, tense, without moving even a bit beforehand… and that increased the stiffness.

Solution: before stretching in the morning, make some small, gentle movements of the ankle and toes, or walk around the room a bit before stretching intensely.

5. Lack of consistency

Stretching for only a couple of days and then abandoning it is another common mistake. Plantar fasciitis improves, but slowly. It's a long-distance race, not a sprint.

Solution: Create a routine you can maintain. Even if you only do it for 5 minutes a day, do it every day.

6. Misusing the ball or bottle (too much pressure)

Rolling a frozen bottle or ball too vigorously can further inflame the fascia.

Solution: applies moderate pressureIf you use a frozen bottle, do so with a sock and for a short time (1-2 minutes). Don't look for "good pain"; look for relief.

Remember: Stretching well is not only a matter of technique, but also of listening to your body.

Complements to stretching: massage and osteopathy

When plantar fasciitis has been present for some time or the pain doesn't subside with stretching and basic self-care, I usually use a personalized combination of manual techniques. The goal is not only to treat the foot, but also to release all the tensions that contribute to the problem.

Manual massage (chiromassage applied to the plantar fascia)

Massage improves circulation, reduces inflammation, and helps eliminate adhesions or trigger points in the fascia.

Techniques I apply in consultation:

1. Deep transverse massage
   
   • It is performed with the thumb or knuckles, applying firm, slow pressure in the opposite direction to the fascia fibers.
     
   • Very useful for breaking up adhesions that form after weeks of inflammation.
     
2. Myofascial release
   
   • Slow, steady movements, without oil, seeking to release tissue tension.
     
   • The fascia responds very well to this type of treatment, although it may be somewhat uncomfortable at first.
     
3. Drainage and circulatory massage
   
   • In more acute phases, I prioritize gentle maneuvers to reduce inflammation and stimulate venous and lymphatic return.
     

Real example: I treated a chef who could barely put weight on his heel after working 10 hours a day. We combined stretching at home with weekly foot and calf massage sessions. After three weeks, he was already able to walk without pain when he got up.

Complementary osteopathic techniques

Osteopathy allows me to see the body as a whole. In many cases, plantar fasciitis is not just a local injury, but the result of postural compensations.

Techniques that I usually apply:

1. Release of the fibula and ankle
   
   • If the ankle has restricted mobility, the entire gait is altered and the fascia suffers more.
     
   • I use gentle mobilizations to restore the biomechanics of the foot.
     
2. Correction of the pelvis and posterior chain
   
   • In patients with pelvic imbalance or lumbar blockages, downward tension is generated towards the leg.
     
   • By releasing the pelvis and lumbar region, the load on the foot improves.
     
3. Visceral treatment (in more complex cases)
   
   • In cases of recurrent fasciitis, I have even worked on the mobility of the liver or diaphragm, which can indirectly influence gait.
     
   • It is less common, but I have been surprised by the improvement in some patients by releasing visceral tension.
     

When do I recommend going for a consultation?

• If you have had pain for more than 2-3 weeks without improvement.
  
• If pain prevents you from walking normally.
  
• If you have already tried stretching, ice and rest without success.
  
• If you notice other associated symptoms (knee, hip or back pain).
  

When to see a professional

Plantar fasciitis, although common, It is not always resolved by stretching the plantar fascia. and home careIgnoring certain signs can prolong the problem for months and even make it chronic, making recovery slower and more complicated.

Clear signs that you need professional attention:

1. The pain persists for more than 2 or 3 weeks, despite taking care of yourself

If you have been stretching, applying cold, resting for several days and still the pain does not improve or even is going further, it's time for you to be evaluated by a specialist. Sometimes the origin of the pain is in a body compensation you're not seeing.

Typical case in consultation: patients who have performed stretches well but have not corrected a pelvic imbalance or gait dysfunction.

2. Very intense pain when taking the first steps in the morning

A little discomfort when you wake up may be normal for a few days, but if Every morning it seems like you're stepping on nails, you need more in-depth treatment. It's a sign that the fascia is still very inflamed or even has micro-injuries.

3. Limitation in walking or living a normal life

If the pain no longer only occurs when walking a lot, but also at rest, when standing for short periods of time, or during everyday tasks such as shopping or climbing stairs, don't let it go. There's already a significant functional blockage.

4. The pain radiates to other areas

If you start to notice discomfort in your ankle, the outside of your foot, your knee, or even your hip, you're probably compensating when you walk. In this case, it's key to have someone assess your condition. complete biomechanics, not just the foot.

5. Frequent recurrence of pain after periods without symptoms

If the pain comes and goes every few weeks or comes back just by walking a little further than usual, it's a sign that the underlying problem has not been resolvedThis is when a good osteopathy or massage session can help you break that cycle.

What can a professional center like ours offer you?

• Global evaluation of your posture and gait.
  
• Personalized manual treatment (massage, osteopathy, specific techniques for your case).
  
• Exercise plan adapted to your daily life.
  
• Review footwear, insoles, or habits that may be perpetuating the problem.
  

consistency, patience and a balanced body

Plantar fasciitis is not just a foot problem, but a warning that something in your body is out of balanceSometimes it's an overload, other times it's bad footwear, an overly tense muscle chain, or simply a lack of rest. The important thing is that yes it can be improved, and in most cases, without the need to resort to invasive treatments.

Daily stretching, although seemingly simple, is a powerful tool. It only takes a few minutes, a little attention, and a willingness to listen to your body. If you add to that good manual work—such as massage or osteopathy—and a comprehensive overview of your posture and habits, you'll be well on the way to a full recovery.

💬 As we always tell our visitors:
“The body improves when you take care of it every day, not when you punish it only when it hurts.”

Be patient, be consistent, and remember that taking care of your feet is taking care of your entire body. They are what support you, move you, and connect you to the world. Give them the time and love they deserve.

In Quiroessence We believe that balance between body and mind is cultivated every day. Our massage, osteopathy, and yoga center is located in the heart of Granada, just a five-minute walk from the Cathedral.
If you're looking for a space to take care of yourself, relax, and reconnect, we'd love to welcome you.

 Quiroesencia – Massage, Osteopathy and Yoga in Granada
Calle San Jeronimo 48, Granada, next to the historic center.