The Best Workout for Someone with Plantar Fasciitis

Does the pain of plantar fasciitis keep you from exercising? You don’t have to be sidelined. Discover the best workout routine to stay on top of your fitness goals without causing pain.

Quick facts: Best Workout For Someone With Plantar Fasciitis

  • ✅ Stretching and icing the affected area are key components of the best workout for plantar fasciitis – Source: WebMD
  • ✅ Footwear choice can make a significant difference in the efficacy of a workout for plantar fasciitis – Source: Harvard Health Publishing
  • ✅ Low-impact exercises such as swimming and cycling can help reduce the pain associated with plantar fasciitis – Source: The American Orthopaedic Foot & Ankle Society
  • ✅ Strengthening the muscles of the lower leg can improve the stability and flexibility of the foot, reducing the symptoms of plantar fasciitis – Source: Mayo Clinic
  • ✅ A strengthening program that incorporates calf and foot exercises is the best workout for plantar fasciitis – Source: American Academy of Orthopaedic Surgeons


Plantar Fasciitis is a condition characterized by pain in the bottom of the foot due to an inflammation of the plantar fascia. This painful condition can make it difficult to perform even everyday activities, let alone exercise. However, with the right workout regimen and proper care, it is possible to manage Plantar Fasciitis and reduce pain.

This guide will provide insight into:

  • what type of exercises are best suited for those with Plantar Fasciitis and how to properly execute them.
  • which activities should be avoided in order to prevent further damage or discomfort.

With this knowledge, individuals can begin their journey toward leading an active life despite their condition.

Causes of Plantar Fasciitis

Plantar fasciitis occurs when the band of tissue that connects the heel to the toes becomes inflamed and irritated. It’s a common cause of heel pain, especially in runners and athletes. The inflammation is caused by a high amount of stress on the foot, which could be due to overuse, excessive running or jumping, wearing improper footwear, flat feet or tight calf muscles. Certain medical conditions such as obesity or diabetes can also put a person at a higher risk of developing plantar fasciitis.

When it comes to dealing with plantar fasciitis, rest and modified activity are key components in recovery. To minimize further aggravation and inflammation in the foot, it’s important to stay off your feet for a few days or weeks and give your body time to heal itself. Doing low impact exercises such as swimming or biking can also help reduce strain on your foot while still providing additional physical benefits. Additionally, strengthening exercises that target your calves and ankles can help improve mobility in those areas which can lead to improved stability on your feet as well as reducing strain when walking or running.

Understanding the Injury

Plantar fasciitis is a common and painful injury in which the plantar fascia—a band of tissue that runs across the bottom of your foot and connects your heel bone to your toes—becomes inflamed. The exact cause of this injury is still not clear, but it’s usually associated with exposure to certain activities or conditions such as overtraining, tightness in the calves, poor shoes, and flat feet.

The key to getting back on track from plantar fasciitis is understanding the injury and its associated risk factors. This will help you identify any activities or conditions that could be contributing to the problem. Additionally, understanding the signs and symptoms can help you develop an effective treatment plan for managing pain and discomfort.

This includes:

  • Stretching exercises for reducing tightness in the calves;
  • Strengthening exercises for improving balance, stability, and flexibility;
  • Rehabilitation programs tailored to specific goals;
  • Advice on shoe selection or orthotics if needed.

Types of Exercises

For someone suffering from plantar fasciitis, it is important to stay active while still going easy on the feet. A combination of stretching, strengthening, and aerobic exercises can help reduce pain and improve posture.

Here are some types of exercises that are beneficial for someone with plantar fasciitis:


Stretching is an important component for managing and treating plantar fasciitis. Certain stretches can help reduce the pain and tension in the heel, calf, and arch of your foot. It can also improve your mobility and flexibility.

Static stretches are especially helpful for plantar fasciitis because they involve holding a position to target specific muscles. A few examples of static stretches include:

  • Calf stretch
  • Achilles tendon stretch
  • Plantar fascia stretch
  • Soleus stretch
  • Seated toe flexion

Dynamic stretches may also be beneficial as they help warm up the muscles prior to exercise. Dynamic stretches involve gently moving joints through their full range of motion without bouncing allowing the muscles to become more flexible and relaxed. Examples of dynamic stretches include:

  • Ankle circles
  • Toe taps
  • Marches on spot with high knees
  • Heel walking

Both types of stretching should be done before exercise or other physical activities that place strain on your feet. This will help warm up the muscles in your feet become more flexible before you put strain on them which can reduce the chances of developing Plantar Fasciitis or flare ups in existing cases.


Strengthening exercises are important components of a successful plan to manage plantar fasciitis. These exercises focus on strengthening the muscles in the lower leg, which can help reduce tension in the plantar fascia. Strengthening exercises can be done with weights or without any equipment at all.

To do these exercises without weights, calf raises and toe raises are often used. Calf raises involve lifting your toes up off of the ground and standing up on your heels for a few seconds before lowering your feet back down to the ground again. Toe raises involve standing on one foot and lifting all of your toes off of the ground for a few seconds before lowering them back down again.

Additionally, other strength-building activities such as yoga or Pilates can also help strengthen the muscles in the lower legs and help reduce tension in the plantar fascia.


Cardio, or aerobic activities, can be an effective way to exercise with plantar fasciitis and other foot problems. Low-impact activities such as walking, swimming and biking put less stress on your feet while providing a healthy dose of cardio activity. Cardio activities improve the circulation of blood to your feet, which can help reduce inflammation and promote healing.

When starting a new exercise routine with plantar fasciitis, it is important to begin slowly and increase intensity gradually. Take breaks if your feet feel the strain too much.

Some suggested cardio exercises include:

  • Swimming laps in a pool
  • Biking on a stationary bike
  • Riding an elliptical machine

These low-impact activities may provide the safest form of exercise for those with foot problems.

Benefits of Exercise

Exercises that help with plantar fasciitis can be divided into two categories: strengthening and stretching.

Strengthening exercises are typically used to target the muscles of the foot, ankle, and lower leg. These exercises are designed to build strength and stability in order to reduce the strain on the feet caused by running, walking, or standing for long periods of time. Common strengthening exercises include calf raises, toe raises, heel cups, and ankle circles.

Stretching exercises are used to improve flexibility in order to reduce pain and tension in the plantar fascia. Common stretches include plantar fascia stretches (done while seated), stretching while standing (done while leaning against a wall), calf stretches done while seated or lying down, as well as Achilles tendon stretches (done while lying down). Stretching should be done slowly and gently to avoid overstretching the ligaments and muscles of the feet. Additionally it is recommended that these exercises be done at least twice a day for maximum benefit.


A well-planned exercise program can be an effective treatment for plantar fasciitis. When designing an exercise program, it’s important to take into account the type and severity of the condition and individual goals. Depending on the severity of the pain, it may be necessary to seek professional medical advice prior to starting any exercise program.

Exercises should include stretching, strengthening, and balance activities aimed at improving flexibility, foot strength, and stability which can help reduce pain and improve function. It is important to gradually build up the intensity of activities over time in order to prevent further injury or exacerbation of existing symptoms. In addition, icing or compressing your feet after activity can help reduce pain and swelling associated with plantar fasciitis.

FAQs about: Best Workout For Someone With Plantar Fasciitis

Q1: What type of exercises should someone with plantar fasciitis avoid?

A1: People with plantar fasciitis should avoid exercises that put a lot of stress on the feet such as running, jumping, or any other high-impact activities. Exercises that involve excessive stretching of the plantar fascia should also be avoided.

Q2: What type of exercises can someone with plantar fasciitis do?

A2: Low-impact exercises such as swimming, biking, or elliptical are great for people with plantar fasciitis. Strengthening exercises of the feet and calves are also beneficial. Lastly, stretching exercises of the calf muscles and Achilles tendon can help reduce pain and inflammation.

Q3: How often should someone with plantar fasciitis exercise?

A3: People with plantar fasciitis should exercise several times a week, allowing at least a day of rest between sessions. It is important to listen to your body and not exercise if you are experiencing pain or increased inflammation.

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