Free Plantar Fasciitis Recovery Help
Get Free ExercisesFree Downloads

Plantar Fasciitis Exercises: The Complete NHS-Backed Guide

Stretching and specific exercises are the most effective first-line treatment for plantar fasciitis — recommended by NHS physiotherapy departments and NIHR Evidence across the UK. This guide gives you all 10 exercises used in NHS rehabilitation, a 12-week progressive programme, and a free PDF to print and use at home.

Free PDF Download

Plantar Fasciitis Exercises – Free 10 NHS-Backed Exercises for Plantar Fasciitis

Get the complete printable guide with all 10 NHS-recommended exercises, sets, reps and a 12-week progressive programme. Print it, stick it on your fridge, and start your recovery today.

  • ✓ All 10 NHS-backed exercises
  • ✓ Sets, reps and hold times
  • ✓ 12-week progressive plan
  • ✓ Printable A4 format
Download Free PDF

Before You Start: Pain Rules

Use a 0 to 10 pain scale when exercising. Zero means no pain at all and 10 means the worst pain imaginable.

Stop or reduce the exercise if pain exceeds 5 out of 10. Mild discomfort of 3 to 4 out of 10 is acceptable during strengthening exercises. If pain stays above 5 out of 10 for more than 24 hours after exercise, reduce your activity level.

This guidance comes from NHS clinical teams including East Lancashire Hospitals NHS Trust.

Section 1: Essential Stretches

Do these stretches 2 to 3 times every day. They form the foundation of your recovery and should be started immediately.

1

Plantar Fascia Stretch

Difficulty
Beginner
Sets
1
Reps
3
Hold
15–30 sec

Frequency: 2 to 3 times daily, especially before your first steps in the morning

  1. 1Sit in a chair and cross the affected foot over your other knee.
  2. 2Using the opposite hand, grasp your toes and gently pull them back toward your shin.
  3. 3You should feel a stretch along the arch of your foot.
  4. 4Hold for 15 to 30 seconds then release slowly.
  5. 5Repeat 3 times. Always do this before taking your first steps in the morning.
Benefits
  • Stretches the plantar fascia directly
  • Reduces morning start-up pain
  • Most recommended exercise by NHS physiotherapists

Source: Royal Berkshire NHS Physiotherapy Department

2

Gastrocnemius Calf Stretch

Difficulty
Beginner
Sets
1
Reps
6
Hold
30 sec

Frequency: 2 to 3 times daily

  1. 1Stand facing a wall with your hands flat against it at shoulder height.
  2. 2Place the affected foot behind you with the heel flat on the floor.
  3. 3Keep the back knee straight and both feet pointing directly forward.
  4. 4Lean gently forward until you feel a stretch in the upper calf of the back leg.
  5. 5Hold for 30 seconds. Repeat 6 times.

Keep the back heel completely flat on the floor throughout this stretch.

Benefits
  • Stretches the gastrocnemius muscle
  • Reduces tension on the plantar fascia
  • Recommended for tight calf muscles — a key risk factor for plantar fasciitis

Source: Mersey Care NHS Foundation Trust

3

Soleus Calf Stretch

Difficulty
Beginner
Sets
1
Reps
3
Hold
20–30 sec

Frequency: 2 to 3 times daily

  1. 1Take the same starting position as Exercise 2, hands on wall, foot behind you.
  2. 2This time bend both knees slightly.
  3. 3You should feel the stretch lower in the calf, closer to the ankle.
  4. 4Hold 20 to 30 seconds. Repeat 3 times.
Benefits
  • Stretches the soleus muscle
  • Targets the lower calf and Achilles tendon
  • Important if you also have Achilles tightness

Source: University Hospitals Plymouth NHS FT

4

Towel Stretch

Difficulty
Beginner
Sets
1
Reps
3
Hold
30 sec

Frequency: Morning, before your first steps

  1. 1Sit on the floor with your leg stretched straight out in front of you.
  2. 2Loop a rolled towel or exercise band around the ball of your foot.
  3. 3Hold both ends of the towel and gently pull it toward you, keeping your knee straight.
  4. 4You will feel a stretch in the arch and calf.
  5. 5Hold 30 seconds. Repeat 3 times.
Benefits
  • Stretches the fascia and Achilles at the same time
  • Can be done in bed before getting up — ideal for morning pain sufferers

Source: Lincolnshire Community Health NHS Trust

Section 2: Strengthening Exercises

These exercises build strength in the foot and calf to support long-term recovery. Start these in weeks 3 to 4 once the stretches feel manageable.

5

Eccentric Calf Raise

Difficulty
Intermediate
Sets
3
Reps
12
Rest
1 min

Frequency: Every other day — rest days between sessions are essential

  1. 1Place a rolled towel or thick book on the floor. Stand with the balls of your feet on the towel so your toes are slightly raised.
  2. 2Slowly rise up onto your toes. Take 3 seconds on the way up.
  3. 3Hold at the top for 2 seconds.
  4. 4Slowly lower your heel down as far as is comfortable. Take 3 seconds on the way down.
  5. 5Complete 3 sets of 12 with 1 minute rest between each set.
  6. 6Once this feels easy, add load by wearing a backpack with books inside.

If pain goes above 4 out of 10 reduce the number of reps. Increase load very gradually over several weeks.

Benefits
  • Loads the plantar fascia progressively
  • Builds calf and foot strength
  • Strong evidence base for chronic plantar fasciitis recovery

Source: University Hospitals Coventry and Warwickshire NHS

6

Arch Lifts

Difficulty
Beginner
Sets
3
Reps
10
Hold
5 sec

Frequency: Daily

  1. 1Stand barefoot on a flat surface.
  2. 2Try to lift the arch of your foot without curling your toes.
  3. 3Imagine you are trying to bring your heel and the ball of your foot closer together without lifting either off the ground.
  4. 4Hold for 5 seconds. Release. Repeat 10 times.
Benefits
  • Strengthens the small intrinsic muscles of the foot
  • Improves arch stability
  • Reduces long-term risk of recurrence

Source: Lincolnshire Community Health NHS Trust

Helpful Arch Support Option

Exercises help strengthen the foot over time, but reducing strain on the plantar fascia during the day is equally important. I personally use Slimflex Plantar Fasciitis Arch Supports as they provide firm arch support and can help reduce pressure on the heel and plantar fascia, particularly if you have flat feet or spend long periods standing.

View the Slimflex arch supports I use (affiliate link)

Disclosure: I use these insoles myself. This is an Amazon Associate affiliate link, which means I may earn a small commission if you purchase through it, at no extra cost to you.

7

Marble Pickups and Towel Scrunches

Difficulty
Beginner
Sets
2
Reps
10
Where
Seated

Frequency: Daily — can be done seated at a desk

  1. 1MARBLE PICKUPS: Place 10 small objects or marbles on the floor. Using your toes only, pick them up one at a time and drop them into a cup. Repeat 10 times.
  2. 2TOWEL SCRUNCHES: Place a small towel flat on the floor in front of you. Using only your toes, scrunch the towel toward you. Repeat 10 times.
Benefits
  • Strengthens the intrinsic muscles of the foot
  • Improves toe flexor strength
  • Easy to do while seated at a desk or sofa

Source: Lincolnshire Community Health NHS Trust

Section 3: Self-Massage and Rolling

These techniques relieve pain and reduce inflammation. They can be done twice daily alongside your stretching routine.

8

Frozen Bottle Rolling

Difficulty
Beginner
Duration
5–10 min
Frequency
Twice daily

Frequency: Twice daily

  1. 1Fill a small plastic bottle with water and place it in the freezer until frozen.
  2. 2Sit in a chair and place the frozen bottle under the arch of your affected foot. Keep your sock on.
  3. 3Roll the bottle slowly back and forth under the arch and heel.
  4. 4Apply gentle downward pressure as you roll.
  5. 5Continue for 5 to 10 minutes.
  6. 6Alternatively use a tennis ball or golf ball for firmer massage without the ice.
Benefits
  • Provides cold therapy to reduce inflammation
  • Massages the plantar fascia at the same time
  • Can be done at a desk or on the sofa

Source: Rotherham Doncaster and South Humber NHS Foundation Trust

Section 4: Hip and Proximal Strength

Research from University Hospitals Plymouth NHS FT shows that weakness in the hip stabiliser muscles contributes to altered walking mechanics, which increases stress on the plantar fascia. These two exercises address the root cause of the problem — not just the symptoms.

9

Glute Bridge

Difficulty
Beginner
Sets
2
Reps
10–15
Hold
2–3 sec

Frequency: Daily

  1. 1Lie on your back with your knees bent to 90 degrees and feet flat on the floor, hip-width apart.
  2. 2Tighten your bottom muscles (glutes).
  3. 3Lift your hips off the floor until your body forms a straight line from shoulders to knees.
  4. 4Hold for 2 to 3 seconds.
  5. 5Lower slowly. Repeat 10 to 15 times.
Benefits
  • Strengthens the gluteus muscles
  • Improves hip extension
  • Reduces compensatory stress on the foot and plantar fascia

Source: University Hospitals Plymouth NHS FT

10

Clamshell

Difficulty
Beginner
Sets
2
Reps
10–15 each
Hold
2 sec

Frequency: Daily

  1. 1Lie on your side with the affected foot on top.
  2. 2Bend your knees to approximately 90 degrees. Make sure your shoulders, hips and feet are all in line.
  3. 3Keeping your feet together, slowly lift the top knee upward like a clamshell opening.
  4. 4Do not let your hips roll backward.
  5. 5Hold 2 seconds. Lower slowly.
  6. 6Repeat 10 to 15 times on each side.
Benefits
  • Strengthens the hip abductor muscles
  • Corrects gait and walking mechanics
  • Prevents inward knee roll which stresses the plantar fascia

Source: University Hospitals Plymouth NHS FT

Your 12-Week Exercise Programme

Start slowly and build up. The table below shows which exercises to do each week. Consistency matters more than intensity — doing a little every day beats doing a lot occasionally.

Weeks Focus What to do
Weeks 1–2 Foundation stretches + ice massage Exercises 1, 2, 3, 4 (all stretches) 2 times daily. Focus on doing them consistently every day — morning is most important. Include frozen bottle rolling for 5–10 minutes twice daily from day one — particularly useful after any activity.
Weeks 3–4 Add gentle strengthening All stretches plus exercises 6 and 7 (arch lifts and marble pickups). Stretches 2 times daily, strengthening once daily.
Weeks 5–6 Introduce calf raises All of the above plus exercise 5 (calf raises) using bodyweight only. Calf raises every other day.
Weeks 7–8 Full programme begins Full programme. Add exercises 9 and 10 (glute bridge and clamshell). Begin adding light load to calf raises.
Weeks 9–10 Progress load Continue full programme. Progress calf raise load gradually. Begin increasing general activity guided by pain score staying below 5 out of 10.
Weeks 11–12 Return to activity Full programme maintained. Begin gradual return to your normal activity level guided by your pain score staying below 5 out of 10.

When Not to Exercise

Reduce or stop if:

  • •Pain is above 5 out of 10 during the exercise
  • •Pain does not settle within 24 hours after exercising
  • •You have had a significant flare-up in the last 48 hours
  • •The foot is noticeably swollen or hot

See your GP if your pain has not improved after 6 to 8 weeks of consistent daily exercise.

Frequently Asked Questions About Plantar Fasciitis Exercises

How often should I do plantar fasciitis exercises?
The stretches should be done 2 to 3 times every day — morning is the most important session, ideally before your first steps. Strengthening exercises are done every other day to allow recovery between sessions.
Should I exercise if it hurts?
Mild discomfort up to 4 out of 10 is acceptable during strengthening exercises. The stretches should not be painful. If pain exceeds 5 out of 10 stop and reduce the intensity. NHS guidance is clear that complete rest is not recommended — movement helps recovery.
How long before I see improvement?
Most people notice improvement within 4 to 6 weeks of consistent daily stretching. Strengthening exercises take longer to show results — typically 8 to 12 weeks. Be patient and stay consistent.
Can I do these exercises at work?
Yes. Exercises 6, 7 and 8 can all be done seated at a desk. The stretches can be done during breaks. If you have a standing job, prioritise the calf stretches during every break — tight calves are a major driver of plantar fasciitis in people who stand all day.
Can I exercise if I also go running?
There is no clinical evidence that running causes further damage to the plantar fascia. However it may slow your recovery. Oxford University Hospitals NHS advise that you can run if pain allows, but low-impact alternatives such as swimming and cycling are preferable during recovery.
Free PDF

12-Week Plantar Fasciitis Exercise Programme — Free PDF

Printable PDF with all 10 exercises, week-by-week programme and a daily tracking log. No email required. No sign-up. Just download.

Download Free PDF

Includes exercises from NHS physiotherapy guidelines

Related Pages

Morning Heel Pain Routine

The morning stretch routine to ease that sharp first-step pain.

Read more

Plantar Fasciitis Treatment Options

From home care to NHS physiotherapy, shockwave therapy and beyond.

Read more

Free Downloads

All 9 free PDF guides in one place.

Read more

Clinical Sources

  • •Royal Berkshire NHS Physiotherapy Department (July 2023)
  • •University Hospitals Coventry and Warwickshire NHS
  • •Lincolnshire Community Health NHS Trust
  • •University Hospitals Plymouth NHS FT
  • •Mersey Care NHS Foundation Trust
  • •Rotherham Doncaster and South Humber NHS FT
  • •NIHR Evidence — Best Practice Guide for Plantar Heel Pain (2021)
  • •East Lancashire Hospitals NHS Trust
⚕️ This website provides general health information only. Always consult your GP, NHS physiotherapist or podiatrist for personal health guidance.

We use cookies to display relevant advertisements (Google AdSense). We do not use cookies for analytics — we use Rybbit, a privacy-first cookieless analytics tool. No personal health data is collected.

Learn More