Heel Pain in the Morning? 5 Plantar Fasciitis Exercises That Help
Sharp heel pain with your first steps in the morning is a classic sign of plantar fasciitis. Five simple exercises, footwear tips and when to get treatment.
By Dr. Anjali Gupta (PT) · · Updated
If the first few steps in the morning feel like stepping on a stone, and the pain eases after you walk a little, you probably have plantar fasciitis: irritation of the thick band of tissue under your foot. It is common in people who stand for long hours, walk barefoot on hard floors or have recently put on weight.
Good to know: a heel spur on an X-ray is often not the cause of the pain. Many people have a spur and no pain at all.
5 exercises that help
- Towel stretch before getting up: sitting in bed, loop a towel around the ball of your foot and gently pull your toes towards you. Hold 30 seconds. 3 times.
- Calf stretch against a wall: back leg straight, heel down, lean forward until you feel a stretch in the calf. Hold 30 seconds. 3 times each side.
- Bottle roll: roll the arch of your foot over a cool water bottle for 2 minutes.
- Towel scrunch: sitting, scrunch a towel towards you with your toes. 10 times.
- Heel raises: stand holding a wall and slowly rise onto your toes, then lower. 10 times.
Do the stretches twice a day, especially first thing in the morning and after long periods of sitting.
Footwear and home tips
| Do | Avoid |
|---|---|
| Wear cushioned slippers at home | Walking barefoot on marble or tiled floors |
| Choose shoes with arch support | Flat, worn-out chappals for long walks |
| Break up long standing with short sits | Suddenly increasing walking or running |
When to see a physiotherapist
Book an assessment if heel pain lasts more than 3 to 4 weeks despite these exercises, or if it stops you walking comfortably. At MuvAgain we check your foot, ankle and walking pattern, then use IASTM and dry needling for the tight calf and foot tissue, arch taping and a stretching and strengthening plan. Read about our heel pain and plantar fasciitis treatment in Patna or book an appointment.
Most people improve within a few weeks of regular treatment and exercises, though stubborn cases take longer.