10/06/2026
📌 SAVE THIS or send it to someone dealing with Plantar Fasciitis
Daily Routine (10–15 mins, 1–2x/day)
Consistency is key 🔑
1. Ball Roll
Goal: Reduce pain and improve tissue tolerance
✅ Use a spikey ball or any firm ball that can get into the muscles of the foot.
* Roll slowly from heel → arch → forefoot
* Adjust pressure to a “hurts-so-good” level (around 3–4/10 discomfort)
* Avoid sharp or worsening pain
⏱️ 1–2 minutes per foot
💡 Best done first thing in the morning or after long periods of sitting.
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2. Towel Scrunches
Goal: Strengthen the plantar fascia and intrinsic foot muscles
* Place your foot on a towel
* Scrunch the towel towards you using your toes
* Keep your heel planted
* Relax and repeat
🎯 2–3 sets × 10–15 reps
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3. Toe Sprawls
Goal: Activate the small stabilising muscles of the foot and improve foot control
* Spread your toes as wide as possible
* Hold without gripping or curling
* Focus on control rather than force
⏱️ Hold for 5 seconds
🎯 2–3 sets × 10 reps
💡 Great to practise during squats too—it can improve foot stability and balance.
💡 Restoring natural foot mechanics is often an important part of managing plantar fasciitis.
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4. Heat!!! 🔥
Goal: Improve tissue flexibility and reduce stiffness
Apply a heat pack to the sole of your foot for:
⏱️ 10–15 minutes
💡 Best used:
• Before exercises to loosen the tissue
• At night to help reduce stiffness
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5. Supportive Footwear
Goal: Offload the irritated plantar fascia
✔️ Wear cushioned, supportive footwear—even around the house
✔️ Consider supportive insoles if needed
❌ Avoid walking barefoot on hard floors
💡 A slight heel drop can often feel more comfortable in the early stages.
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Weekly Progression
Weeks 1–2
✔️ Focus on consistency
✔️ Aim to reduce pain and stiffness
✔️ Keep exercises gentle
Weeks 3–4
✔️ Increase towel resistance if appropriate
✔️ Work on improving toe control and endurance
Week 4+
✔️ Add calf raises (if not already doing them)
Calf raises help restore load capacity and are one of the most important long-term exercises for plantar fasciitis management.
🩷🦶 Small daily habits = big improvements
