Heel Pain & Plantar Fasciitis: A Stretching and Self-Care Guide

Heel pain that is worst with the first steps in the morning is most often plantar fasciitis: irritation of the band of tissue along the bottom of your foot. About 80 to 90 percent of patients improve with daily stretching, supportive footwear, and time. Most cases resolve within 6 to 12 months.

1 Daily stretches (do twice a day)

Wall calf stretch: face a wall, step one foot back, keep the back leg straight and heel down. Hold 30 seconds. Repeat 3 times each side.
Plantar fascia stretch: sit and pull your toes back toward your shin. Hold 30 seconds. Repeat 5 times each foot.
Frozen water bottle roll under the arch for 5 to 10 minutes after activity
Towel scrunches with your toes, 10 reps daily, to strengthen small foot muscles

2 Footwear and daily habits

Wear supportive shoes even indoors; avoid walking barefoot
Replace worn-out shoes (typical lifespan is 6 to 12 months of regular use)
Add an over-the-counter arch support insole
Avoid flat sandals and worn-out slippers
Limit time on hard surfaces; take seated breaks if standing all day
Ice the heel for 15 minutes after activity if it flares

Call your doctor if:

Pain has not improved after 4 to 6 weeks of daily stretching
Pain is so severe you cannot put weight on the heel
Swelling, bruising, or numbness in the heel
Pain at night or at rest, not just with weight-bearing
A snap or pop when the injury started (possible plantar fascia rupture)
You have diabetes or peripheral arterial disease

Long-term prevention

Continue stretches even after pain resolves
Maintain a stable weight; extra pounds load the fascia
Replace shoes regularly (every 6 to 12 months)
Strengthen calves and feet (heel raises, towel scrunches)