4 exercises to ease the symptoms of plantar fasciitis

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Some activities help reduce the pain caused by inflammation in the sole of the foot. Check the list!

Pain, stiffness and burning sensation in the feet – these are some of the symptoms of plantar fasciitis. The condition is nothing more than an inflammation that affects the sole of the foot and may have a varied level of discomfort.

Therefore, it is not always possible for day-to-day activities to happen naturally, considering that foot contact with the ground can be enough to cause pain. Although medicines help alleviate this symptom, some exercises may also be indicated to deal with the problem.

Exercises for Plantar Fasciitis

Luiz Carlos Ribeiro Lara, president of ABTPé (Brazilian Association of Ankle and Foot Medicine and Surgery), explains that exercises with foot and calf stretch are best suited to alleviate the symptoms of plantar fasciitis. Check out the tips given by the doctor!

Plantar arch lengthening

The region located in the middle of the foot can be classified as normal, flat or hollow. To stretch the area, it is possible to rest the front of the foot with fasciitis on the tip of a step, keeping the heel in the air. Then, simply lower your foot towards the floor or step below, stretching the arch for 30 seconds. Repeat twice.


Pilates is known to promote muscle flexibility and control – which is beneficial for people with plantar fasciitis. “This activity offers countless possibilities for stretching the fascia and adjacent tissues, using both equipment and accessories”, says Luiz.

calf stretch

Standing with both arms against a wall at chest height, keep one leg bent and the other stretched out behind you, with your heel on the floor. Slowly lean your body forward, stretching your back leg for 30 seconds. Repeat the process on the other leg, repeating the exercise three times.

water aerobics

Still according to the specialist, activities in the water help to reduce the impacts of the movements, as well as to bring relaxation to the musculature. As such, exercises done in a swimming pool are ideal for patients dealing with plantar fasciitis.

Relief of symptoms of plantar fasciitis

In addition to physical activities, Luiz says that it is possible to alleviate the pain caused by the condition with some tricks done at home. Among them is the use of a pet bottle with frozen water.

Just place the bottle on the floor and massage the plantar arch for about 10 minutes, always in circular motions. This helps with inflammation at the site, which consequently decreases the nuisance caused by plantar fasciitis.

Content for educational purposes only. Consult a Doctor.

The translator user relied on the following source:

Minha Vida Website – REF99827

Disclaimer – (English version>) This content has been prepared based on information from research, additional publications, or the translation/verification work of a volunteer editor of this web council. This is a non-profit service. It is strongly recommended that all details and information published be carefully verified. We never allow medication recommendations, medication package inserts or any medication guidance. We never allow partisan politics as information.

Isenção de responsabilidade – (versão em português): Este conteúdo foi preparado com base em informações de pesquisas, publicações adicionais ou no trabalho de tradução/verificação de um editor voluntário deste conselho web. Este é um serviço sem fins lucrativos. É altamente recomendável que todos os detalhes e informações publicadas sejam verificadas cuidadosamente. Nunca permitimos recomendações de medicamentos, bulas ou qualquer orientação sobre medicamentos. Nunca permitimos a política partidária como base para checagem. Para mais informações, leia nossos termos.

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