What is plantar fasciitis?
Plantar fasciitis is one of the most common causes of heel and sole pain, especially among people who spend many hours on their feet, walk long distances, or participate in high-impact sports. Stretching is a valuable self-care tool. I've seen many cases in my sessions, from waiters to marathon runners, and the pattern is always the same: sustained overload of the plantar fascia, which we can alleviate with massage and stretching. For intense or persistent symptoms, it's always advisable to consult a qualified healthcare professional.
The plantar fascia The plantar fascia is 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 impact when walking, running, or standing. When this fascia becomes irritated due to excessive tension or repetitive micro-overuse, plantar fasciitis develops. If you experience intense or persistent symptoms, it is essential to consult your healthcare professional for a proper evaluation.
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 situations 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 calf muscles, soleus muscles, or hamstrings can increase tension on the plantar fascia.
In many of the people I work with, I've noticed that the cause isn't solely in the foot. For example, a woman who came recently had a persistent feeling of discomfort in her heel, but after observing her posture, we found significant stiffness in her calves and an imbalance in her hips. By addressing the entire system, her sense of well-being improved considerably.
How does it affect the foot?
The most characteristic symptom is the discomfort in the sole of the foot, This is especially noticeable when taking the first steps in the morning or after sitting for a long time. This sensation usually lessens somewhat with walking, but it can return with prolonged activity.
It's as if the foot "protests" every time it's pushed a little too hard, and that protest doesn't disappear on its own: it needs attention, rest, and an active approach with stretching and proper care.
Daily stretching routine for plantar fasciitis
Why is stretching important for plantar fasciitis?
Stretching is one of the most accessible tools for promoting well-being in cases of plantar fasciitis. The plantar fascia doesn't work in isolation: it's part of a muscle chain that runs from the toes to the back of the body, including the Achilles tendon, calf muscles, hamstrings, and even the lower back 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 can be transmitted downwards, creating a continuous overload on the plantar fascia. Over time, this can lead to persistent discomfort.
One example I often see in therapy sessions is runners who never stretch. These individuals often have very shortened calf muscles, which can overload the plantar fascia with every step. By incorporating a consistent and progressive stretching program, most notice an improvement in their well-being within a few weeks.
Why can stretching help?
- Reduces tension on the plantar fascia, helping to reduce irritation.
- It improves the feeling of flexibility and mobility. of the foot and ankle.
- Helps restore balance to the posterior muscle chain.
- It can contribute to a feeling of well-being if it is maintained as a habit.
In my experience, combining stretching with manual techniques such as localized deep tissue massage or sustained deep pressure can provide a much-appreciated sense of relief as a complement. But the individual must also do their part: stretching every day, even for just five minutes, makes all the difference.
Best stretches for plantar fasciitis
Essential stretches to support plantar fasciitis
Below I explain the stretches I use and recommend most often. They are simple, safe, and can be very helpful if done consistently. Ideally, they should be done twice a day (morning and night), holding each stretch for a certain amount of time. 20 to 30 seconds, repeating 3 times per exercise.
1. Plantar fascia stretch
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.
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.
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.
- Keep your heel on the ground and your weight forward.
Sensation: You will notice a stretch lower down, near the ankle.
4. Achilles tendon stretch
How to do it:
- 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.
5. Roll with a ball or bottle
How to do it:
- Sit on a chair and place a tennis ball or a bottle under the foot.
- Slowly roll your foot back and forth, applying moderate pressure.
Sensation: a feeling of relief by relaxing the fascia and promoting a feeling of increased local circulation.
Important: It shouldn't hurt, just stretch gently. If you feel sharp or stabbing discomfort, stop the exercise and consult a healthcare professional.
Recommended daily routine (morning and night)
In the morning (before getting up or at the start of the day)
- Direct stretch of the plantar fascia — Sitting on the bed, pull the toes of the affected foot towards you. 3 repetitions of 30 seconds.
- Roll a ball or bottle under your foot — 2 minutes per foot.
- Calf stretch (on the wall) — 3 repetitions of 30 seconds per leg.
At night (after work or before bed)
- Soleus stretch — 3 repetitions of 30 seconds per leg.
- Achilles tendon stretch with gentle rocking — 10 slow repetitions, 2 sets.
- Roll a ball or bottle under your foot — 1-2 minutes per foot.
- Gentle self-massage of the sole of the foot (optional) — 3-5 minutes with your thumbs or a small roller.
Practical tips:
- Make it a habit: put a ball in the bathroom and 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 discomfort
Forcing the stretch until you feel intense discomfort can further irritate the fascia. Look for a feeling of gentle tightness, Not a sharp, stabbing pain. If the discomfort increases after stretching, you've gone too far.
2. Bounce while stretching
Quick or bouncing movements are not effective and can generate micro-overloads. Hold static and sustained stretches for 20-30 seconds.
3. Forgetting to stretch the entire muscle chain
Many people focus only on the foot and forget about the calves, soleus, and Achilles. Always include the entire posterior muscle chain in your routine.
4. Not preparing the body before stretching
Before stretching in the morning, do some gentle little ankle and toe movements, or walk around the room a bit before stretching intensely.
5. Lack of consistency
The feeling of improvement comes gradually. Even if you only do 5 minutes a day, do it every day.
Complements to stretching: massage
When plantar fasciitis has been present for some time or the discomfort doesn't subside with stretching and basic care, massage can be a very valuable complementary resource. Always consult a healthcare professional beforehand if the discomfort is intense or persistent. The goal is not only to work on the foot, but also to address any tension that may be contributing to the condition.
Manual massage applied to the plantar fascia
Massage can promote a feeling of increased local circulation and help release areas of greater tension in the fascia.
- Deep localized massage — with the thumb or knuckles, working against the direction of the fascia fibers. Useful for supporting areas of greater tension.
- Sustained deep pressure technique — slow, sustained movements, seeking to accompany the sensation of relief from tissue tension in a progressive manner.
- Gentle circulatory massage — in more sensitive phases, gentle maneuvers to promote well-being and a feeling of less congestion.
Supplementary manual work
Manual therapy allows for addressing the body as a whole. In many cases, plantar discomfort is accompanied by postural compensations that should be considered holistically. Ankle mobilizations, pelvic assessment, and evaluation of the posterior chain can be valuable complementary approaches, always performed by a qualified healthcare professional.
When is it advisable to see a healthcare professional?
- If you have had discomfort for more than 2-3 weeks without improvement.
- If the discomfort prevents you from walking normally.
- If you have already tried stretching, cold therapy, and rest without results.
- If you notice other associated symptoms (discomfort in the knee, hip or back).
Signs to consult a healthcare professional
Plantar fasciitis doesn't always respond to stretching and home care alone. Ignoring certain signs can prolong the process.
- Persistent discomfort for more than 2-3 weeks despite care.
- A very intense sensation when taking the first steps in the morning.
- Limitation in walking or doing normal life.
- Discomfort that radiates to other areas (ankle, knee, hip).
- Frequent recurrence after periods without symptoms.
At Quiroesencia we can support you with a comprehensive observation of posture and gait, personalized massage sessions, and guidance on habits and footwear that may be contributing to the situation.
Consistency, patience, and listening to your body
Plantar fasciitis isn't just a foot problem; it's a sign that something in your body needs attention. Consistent daily stretching is a valuable tool. Add to that some good manual therapy and a holistic view of your posture and habits, and you'll be well on your way to a greater sense of well-being.
In Quiroesencia We believe that the balance between body and mind is cultivated day by day. Our massage and yoga center is located in the heart of Granada, just a five-minute walk from the Cathedral.
