Physiotherapy Department

Plantar Heel pain

Plantar heel pain is an overuse injury of the plantar fascia resulting in thickening and
changes to the fascia. It is associated with heel or arch pain or a combination of both. The
term plantar fasciitis is commonly used however research shows that this is not an
inflammatory condition which has lead to the newer term, plantar heel pain. People
present with pain typically under the heel which is worse first thing in the morning when
getting out of bed and standing after a period of rest.
Most cases will resolve within 12 months. The most effective treatment is a combination
of exercises and adhering to the advice below. Please note, the exercises should be done
barefoot.

Advice
• Avoid walking or standing barefoot (this includes when you first step out of bed in the
morning)
• Wear supportive footwear at all times
• In some cases an arch support may be recommended
• Pain relief and ice can help
• Weight loss if overweight

Plantar Fascia Stretch

•Sit on a chair with your affected foot over the other
knee
•Pull your toes upwards until you feel a stretch in
the arch of your foot
•If this is too difficult, place your toes against an
object or a wall bending them upwards until you
feel a stretch in your toes

•Hold for 10 seconds

•Repeat 10 times
•Complete twice a day

Note: It is important to do this exercise first thing in

the morning before standing up

Ball Exercises
•Sit on a chair with your feet flat on the floor
•Move your foot backwards and forwards over the ball
and use your toes to grip the ball

•Do this for approximately 3-4 minutes

•Complete twice a day

Note: If you do not have a spikey ball you can try this
with another type of small ball
Physiotherapy Department

Plantar Heel pain

Resisted Toe Flexion

•Sit or stand with your big toe on a wedge (eg. a

book)
•Push your big toe down against the book
(applying as much pressure as is comfortable)

•Hold for 3 seconds then relax for 3 seconds

•Repeat 5-10 times
• Complete twice a day

Calf Raise on Towel

•Stand and place a rolled up towel under the toes of

your affected foot
•Slowly raise your heels

•Hold for 2-3 seconds

•Repeat 3 sets of 12 repetitions
•Complete once a day

Note: To progress you can perform the exercise on

one leg

Calf Stretch

•Stand with your hands on a wall in front of you

•Place your affected foot flat on the floor behind you
•Bend your front knee whilst keeping the affected leg
straight and push your heel into the floor until you feel a
stretch

•Hold for 30 seconds

•Repeat once
•Complete once a day