What to Do for Plantar Fasciitis Pain

Do you feel pain in the bottom of your foot? Especially near your arch or heel?

If so, you may be dealing with plantar fasciitis, a common condition that affects millions of people and can make every step feel uncomfortable.

Whether you’re on your feet all day or just starting your morning, plantar fasciitis pain can interfere with your routine and make walking feel like a chore. But, with the right mix of mobility work and targeted strength exercises, relief is possible.

What Is Plantar Fasciitis?

Plantar fasciitis involves irritation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot and helps form your arch. When you walk, this tissue stretches and releases with each step. But if the arch collapses too much or stays overstretched, it puts constant tension on the plantar fascia, leading to overuse and irritation.

This is especially common in people with flat feet or tight calf muscles, both of which place extra stress on the tissue.

Common symptoms include:

• • Pain near the heel or arch of the foot.
  • Sharp discomfort with your first steps in the morning.
  • A sensation like stepping on a marble or rock.
  • Ongoing pain during or after long periods of standing or walking.

3 Simple Ways to Relieve Plantar Fasciitis Pain

If you’re struggling with pain in your arch or heel, here are three effective exercises that can help you walk or run easier and take pressure off your plantar fascia.

1. Foot Rolling with a Lacrosse Ball (30–60 seconds)

This technique offers quick relief—perfect for sore mornings or long days on your feet.

How to do it:

• • Sit or stand and place a lacrosse ball (or similar firm ball) under the arch of your affected foot.
  • Apply light pressure and roll the ball around the bottom of your foot.
  • Focus on any tender or tight spots, spending a little extra time on those areas.
  • Continue for 30 seconds to 1 minute.

This self-massage helps loosen tight tissue and break up adhesions for short-term pain relief.

2. Wall Calf Stretch (Hold 30 seconds, repeat 2–3 times)

Tight calves are often linked to plantar fasciitis. Loosening them up can reduce pull on the plantar fascia.

How to do it:

• • Stand facing a wall with your affected leg behind you.
  • Keep your back knee straight and heel on the ground.
  • Lean forward into the wall until you feel a stretch through the calf and Achilles.
  • Hold for 30 seconds, then relax and repeat.

3. Arch Strengthening with a Resistance Band (10–15 reps, 2–3 sets)

Improving the strength of the muscles that support your arch can help reduce stress on the plantar fascia long term.

How to do it:

• • Loop a light resistance band around both feet while seated.
  • Cross your affected foot over the other.
  • Slowly rotate the foot inward against the band’s resistance, then return to the start.
  • Perform 10–15 reps and aim for 2–3 sets.

You’ll feel this one along the inside of your foot and ankle, a great sign that the arch muscles are working!

If you’re experiencing discomfort or need a more personalized approach, our team of Physical and Occupational Therapists is here to help. We’ll assess your mobility, pinpoint the root cause of your pain, and develop a customized treatment plan—so you can take the pressure off your foot and get back to the activities you love.

Treatment is covered by insurance, no referral is required to start, and with flexible in-clinic and virtual appointments available, you can find a time that works with your schedule.

Call 716-458-1990 or use this button to schedule online: