14709 plantar fasciitis

Plantar Fasciitis: 6 Best Stretches to Relieve Heel Pain

Are you suffering from heel pain? Stress on the plantar fascia ligament can be one of the reasons behind it. This blog will discuss the best exercises to help alleviate your heel pain.

Plantar fasciitis is a common condition that can lead to heel pain. It is a situation in which there is inflammation in the plantar fascia ligament of the foot that is used for walking. It is a thick ligament that acts as a shock absorber and supports the arch of your foot while walking. Because of the regular wear and tear in daily life, you can experience plantar fasciitis, which can lead to heel pain and inflammation.

What are the symptoms of plantar fasciitis?

Plantar fasciitis can affect most people at some point in their lifetime. The most common symptoms of this condition include the following:

  • Swelling around the heel
  • Discomfort with movement after prolonged sitting
  • Increased pain after activity
  • Pain in the arch of the foot
  • Stiffness
  • Tenderness when touching the affected area

What causes plantar fasciitis?

Plantar fasciitis is a condition caused by inflammation in the ligaments of the plantar fascia. Here are some of the causes and factors that can lead to inflammation in the heel. 

-Excessive weight

– A tight Achilles tendon

 – Changes in activity levels, such as running

– Performing exercises without stretching and warming up

– Wearing ill-fitted shoes

– Foot conditions like flat feet and high arches

(Also Read: Diabetic Foot Treatment in Mathura – Dr Swapnil Verman (vermanhospital.com))

Plantar Fasciitis Treatment: 6 Best Stretches to Relieve Heel Pain

Plantar fasciitis is a painful condition, and the heel pain caused by it can be effectively managed with the help of stretching and exercises. Let’s have a look at some of the best exercises for heel pain and inflammation caused by plantar fasciitis.  

  • Calf stretch

Calf stretching is one of the best exercises for plantar fasciitis and mainly targets the calf muscles in the legs. This exercise can alleviate tightening in the calf muscles and decrease stress on the plantar fascia.

  • Rolling stretch

This exercise can be done by sitting on a chair and rolling the ball under the foot. The rolling stretch done by the foot can relieve the stiffness in the muscles. This exercise is also done by using a frozen bottle, which promotes blood flow in the area and reduces inflammation.

  • Towel curls

This is the easiest exercise you can do for relaxing the calf muscles and plantar fascia. In this stretch, you must simply roll a hand towel with your toes and curl it towards your heels. It promotes flexibility and reduces the tension in the lower legs which helps ease the pain caused by plantar fasciitis.

  • Plantar fascia stretch

The plantar fascia stretch is considered the best exercise for reducing heel pain and stiffness as it specifically targets the plantar fascia. By performing this exercise regularly, you can stretch the tight tissues at the bottom of the foot.

  • Tip-toe walk

It is a very simple exercise in which you have to only walk on your foot without touching your heels on the ground. This exercise can help prevent foot and ankle injuries.

  • Heel raises

This plantar fasciitis exercise, also known as calf raises, promotes strengthening the calf muscles and improves ankle stability.


Plantar fasciitis is a common condition that can lead to heel pain and stiffness. It can also disrupt daily activity; therefore, it is essential to consult a doctor and get proper treatment and care. If you’re facing any symptoms related to plantar fasciitis, consult Dr Swapnil Verman, the best foot and ankle specialist in Mathura. He is Mathura’s first foot and ankle specialist who uses advanced technologies like foot scanning and custom insoles to provide a pain-free life to his patients.

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