5 Stretching and Strengthening Exercises for Runners with Plantar Fasciitis

Running is a cherished activity for many, offering a sense of freedom, accomplishment, and well-being. However, for those suffering from plantar fasciitis, the joy of running can be overshadowed by pain and discomfort. At To Healthy Feet Podiatry in NYC, we understand the impact plantar fasciitis can have on your running routine. Here, we share five essential stretching and strengthening exercises that can help alleviate pain and support your recovery, allowing you to hit the pavement with confidence.

1. Calf Stretch

A tight calf muscle can put extra strain on the plantar fascia, worsening the symptoms of plantar fasciitis. Regularly stretching your calves can help alleviate this tension.

How to Perform: 

• Stand facing a wall with your hands placed on it at shoulder height.

• Step one foot back, keeping it straight, while bending the front knee.

• Press your back heel into the ground and hold for 20-30 seconds.

• Switch legs and repeat 3 times on each side.

This simple yet effective stretch targets the gastrocnemius muscle, promoting flexibility and reducing stress on the plantar fascia.
 

2. Plantar Fascia Stretch

Directly stretching the plantar fascia can significantly reduce morning pain and stiffness, a common complaint among those with plantar fasciitis.

How to Perform:

• Sit on a chair and cross one leg over the opposite knee.

• Grasp your toes and gently pull them back toward your shin until you feel a stretch along the bottom of your foot.

• Hold for 15-30 seconds and repeat 3 times on each foot.

Incorporating this stretch into your daily routine can improve the flexibility of the plantar fascia and reduce pain.
 

3. Toe Curls with Towel

Strengthening the muscles in your feet can provide better support for the plantar fascia, helping to prevent and manage plantar fasciitis.

How to Perform:

• Sit in a chair with your feet flat on the floor.

• Place a small towel on the ground in front of you.

• Use your toes to scrunch the towel towards you, then push it back away.

• Repeat this motion for 1-2 minutes with each foot.

This exercise targets the intrinsic muscles of the feet, enhancing their strength and stability.
 

4. Ankle Pumps

Improving circulation and flexibility in your lower legs can aid in the recovery from plantar fasciitis. Ankle pumps are an excellent exercise to achieve this.

How to Perform:

• Sit on the floor with your legs extended.

• Point your toes away from you (plantar flexion), then pull them back towards your shin (dorsiflexion).

• Perform 3 sets of 10-15 repetitions.

This exercise helps maintain flexibility in the Achilles tendon and calf muscles, which can reduce stress on the plantar fascia.
 

5. Resistance Band Exercises

Using a resistance band can help strengthen the muscles in your lower legs and feet, providing better support for the plantar fascia.

How to Perform:

• Sit on the floor with your legs extended.

• Loop a resistance band around the ball of your foot and hold the ends in your hands.

• Gently push your foot away against the resistance of the band, then slowly return to the starting position.

• Perform 3 sets of 10-15 repetitions on each foot.

This exercise targets the muscles in the lower leg and foot, enhancing their strength and support for the plantar fascia.