Exercise for Plantar Fasciitis

EFFECTIVENESS: 4/5

There is little reliable scientific evidence of the effectiveness of stretching the calf or plantar fascia in relieving plantar fasciitis, but it is widely recommended and has some evidence it may help. Some studies suggest that stretching the plantar fascia is more effective than stretching the calf muscles.

Sources:

Tahririan MA, Motififard M, Tahmasebi MN, Siavashi B. Plantar fasciitis. Journal of Research in Medical Sciences : The Official Journal of Isfahan University of Medical Sciences. 2012;17(8):799-804.

SELF CARE: 5/5

Stretching is easy to do and requires no special equipment.

COST: 5/5

Stretching is free unless you consult a provider first for advice on proper technique.

USEFULNESS (overall rating): 4/5

There seems to be little risk of harm. It is easy to do and costs nothing. We recommend you give it a try, and it can be done in conjunction with other treatment approaches.

Tight Achilles tendons and calf muscles can aggravate plantar fasciitis. In addition, one reason it hurts so much when you first get out of bed or stand after sitting a while is that the plantar fascia is somewhat shorter when we don’t have weight on it. Standing causes the fascia to be stretched rapidly, leading to more pain. Keeping the fascia stretched may help. It is one reason many providers recommend using night splints to keep the foot extended.