Plantar fasciitis is a common cause of heel pain that can be both persistent and frustrating. After many years working with patients suffering from this condition, I’ve developed my own approach to managing it, one based on practical experience combined with current research.

If you’re struggling with plantar fasciitis, here are some strategies I recommend:

Step 1: Stop Over-Stretching Your Plantar Fascia

You may have heard that rolling a can or massaging the sole of the foot is beneficial. However, there is limited strong evidence supporting aggressive rolling or deep massage of the plantar fascia itself, especially during the acute phase when inflammation is present. Excessive pressure or stretching of the plantar fascia may in fact aggravate symptoms.

Therefore, I suggest avoiding over-stretching or intense massage of the underside of the foot during flare-ups.

Step 2: Stretch Your Calves Twice a Day — The Right Way

Tight calf muscles (gastrocnemius and soleus) have been shown to contribute to plantar fascia strain, so calf stretching is widely recommended in both clinical guidelines and research.

I advise performing calf stretches twice daily, holding each stretch for around 30 seconds, without overstretching or bouncing.

How to stretch your calves:

• Seated Towel Stretch:
  Sit with your leg straight. Loop a towel around your foot’s ball. Keep your knee straight and gently pull your toes toward you until you feel a stretch in your calf. Hold 30 seconds. Repeat twice per leg, twice a day.

• Stair Heel Drop Stretch:
  Stand on a stair edge with your heels hanging off. Slowly lower your heels below the stair level to stretch your calves and Achilles tendon. Hold 30 seconds. Repeat twice per leg, twice a day.

• Soleus stretch:

  Stand facing a wall with your hands at eye level. Place the injured leg back, with a slight bend in both knees, and lean into the wall until you feel a stretch in your calf, closer to the heel. Repeat twice per leg, twice a day.

No bouncing or forcing, just a gentle stretch.

Step 3: NEVER Go Barefoot or Wear Flat Shoes

Walking barefoot or in flat shoes indoors puts extra strain on your plantar fascia. Always wear supportive shoes with approximately 7mm or more heel/sole differential (heel-drop) to reduce tension on your foot.

Step 4: Choose Shoes with Rocker Soles

Rocker-soled shoes limit extension of your big toe when you walk, reducing tension on your plantar fascia and easing pain.

Step 5: Strengthen Your Foot and Calf Muscles

Strong foot muscles support your arch and help reduce pain. Try these exercises daily:

• Towel scrunches with your toes

• Standing on one leg to improve balance and foot control

• Calf raises to strengthen calves

Use Habit Stacking to Stay Consistent

Consistency is key to beating plantar fasciitis, but fitting new stretches and exercises into a busy day can be hard. That’s where habit stacking comes in—a simple technique to help you stick with your routine.

Habit stacking means linking your new habits to something you already do regularly. For example:

• Stretch your calves while watching TV in the evening.

• Do towel scrunches or calf raises right after brushing your teeth in the morning.

• Put your supportive shoes on immediately after waking up.

By pairing new habits with existing ones, you’re much more likely to do them regularly without forgetting or skipping.

Try it for a week and see how much easier it is to keep up your plantar fasciitis care plan.

Step 6: Get a Biomechanical Assessment and Custom Insoles

Many patients with plantar fasciitis have biomechanical abnormalities contributing to their condition.

While generic shock-absorbing insoles may provide some temporary relief, custom-made orthotic insoles designed by a trained orthotist, based on a thorough biomechanical assessment, can be far more effective. They can modify foot movement and redistribute pressure to reduce plantar fascia strain and pain.

Ready to Beat Your Plantar Fasciitis?

If you’re tired of the pain and want a tailored treatment plan that really works, book a consultation with us today. We’ll carry out a thorough biomechanical assessment and create custom insoles designed just for you, along with personalised advice on exercises and footwear.

Don’t let plantar fasciitis hold you back any longer. Book a consultation with Limitless Orthotics to take the first step towards pain-free feet.