Stretches for Plantar Fasciitis
Also called: Plantar fasciopathy, Heel pain syndrome, Plantar heel pain.
Plantar fasciitis is irritation of the dense band of connective tissue that runs along the sole of the foot from heel to toes. Classic presentation: sharp pain at the bottom of the heel that's worst with the first steps in the morning and eases as you walk. Conservative care — calf stretching, plantar-specific mobility, and load management — resolves most cases. The stretches below are the staples from physical therapy programs for plantar fasciitis: gastrocnemius and soleus calf stretches plus a plantar-specific roll-out.
12 stretches commonly used for plantar fasciitis
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Downward Facing Dog (Adho Mukha Svanasana)
From hands and knees, tuck toes under and lift hips toward the ceiling, straightening legs and pressing heels toward the floor to form an inverted V shape.
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Calf Stretch for Knee Relief
Stand arm's length from a wall, step one foot back with the heel flat, and lean forward until you feel the stretch in the calf which relieves tension on the back of the knee. Alternate sides.
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Standing Gastrocnemius Calf Stretch
Stand facing a wall with hands on it, step one foot back with the heel flat on the floor, and lean forward until you feel the stretch in the gastrocnemius. Alternate sides.
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Soleus Bent-Knee Calf Stretch
Stand with one foot back, bend the back knee while keeping the heel flat on the floor to isolate the deep soleus muscle beneath the gastrocnemius. Alternate sides.
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Seated Calf Stretch
Sit in a chair, or on the ground if that is easier, with one leg extended. Flex the foot and pull the toes back toward your shin with your hand or a towel to feel the calf and Achilles stretch. Alternate sides.
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Downward Dog Calf Pedal
From downward facing dog, alternately press one heel toward the floor while bending the opposite knee, pedaling your heels to dynamically stretch each calf.
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Step Heel Drop Calf Stretch
Stand on the edge of a step with your heel hanging off, slowly lower your heel below step level, and hold to feel a deep gastrocnemius stretch.
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Seated Towel Calf Stretch
Sit on the floor, wrap a towel around the ball of one foot, keep your knee straight, and pull the towel toward you to draw the toes back into dorsiflexion.
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Resistance Band Calf Stretch
Sit on the floor with one leg extended, loop a resistance band around the ball of the foot, and dorsiflex using the band for gentle assistance.
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Ankle Circles
Stand tall and shift your weight onto one leg, then lift the other foot slightly off the floor and make slow full circles with the ankle clockwise and counterclockwise. Switch sides and repeat with the other ankle.
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Standing Ankle Dorsiflexion Stretch
Stand about a foot from a wall, place one foot forward with toes raised against the wall, then lean toward the wall to stretch the ankle into dorsiflexion. Optionally stand on a hand towel for better stability. Alternate sides.
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Plantar Fascia Toe Stretch
Sit in a chair, cross one foot over the opposite knee, hold the toes and gently pull them back toward the shin until you feel the stretch across the arch of the foot. Alternate sides.
Frequently asked questions
What stretches help plantar fasciitis?
Calf stretches (gastrocnemius with a straight knee, soleus with a bent knee) are the highest-leverage — the calf and plantar fascia share a connection. Add a plantar-specific roll-out (frozen water bottle or lacrosse ball under the arch) and a towel stretch before getting out of bed in the morning.
Why is plantar fasciitis worse in the morning?
The plantar fascia tightens overnight while at rest. Those first steps load a contracted tissue, producing the classic sharp pain. Stretching the calf and plantar fascia before getting out of bed — and avoiding barefoot walking on hard floors in the morning — tends to help the most.
How long does plantar fasciitis take to heal?
Most cases improve substantially in 6–12 weeks with daily stretching, supportive footwear, and load management. Persistent cases (more than 6 months) may need additional care — night splints, custom orthotics, or referral to physical therapy. Imaging is rarely needed.
When should I see a doctor for heel pain?
See a provider for: heel pain after trauma, pain accompanied by swelling or warmth, numbness or tingling in the foot, or heel pain that hasn't improved in 6 weeks of conservative care.
Body Fix builds a personalized routine using the stretches above, with guided audio + video. Free on iOS.
Download Body FixThis page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.