5 Methods to Manage Plantar Fasciitis

If you’ve ever stepped out of bed and felt like your heel was being stabbed with a knife, you might know the pain of plantar fasciitis. It’s one of the most common causes of heel pain—especially among runners, tradies, and people who spend long hours on their feet.

Plantar fasciitis happens when the thick band of tissue that supports the arch of your foot (the plantar fascia) becomes irritated or inflamed. The good news? There are plenty of things you can do to manage the pain—and stop it from coming back.

Here are five proven, physio-backed ways to manage plantar fasciitis and get back on your feet.

1. Stretch the Right Way (Not Just Your Foot)

Most people focus on stretching their foot—but it’s often tight calves and stiff ankles that are part of the problem.
Try this simple stretch:

• Calf stretch on the wall – keep your back leg straight, heel down, and hold for 30 seconds each side.

• Plantar fascia stretch – sit down, cross your affected foot over your knee, and pull your big toe back gently until you feel a stretch in your arch.

Do these 2–3 times a day, especially before you get out of bed.

2. Roll It Out

Grab a tennis ball, golf ball, or even a frozen water bottle. Gently roll it under your arch for 1–2 minutes. This helps:

• Loosen up the plantar fascia

• Improve blood flow

• Desensitise that sharp morning pain

Tip: Keep a ball by your couch or desk so you can roll while watching TV or working.

3. Support Your Arch

Sometimes your foot just needs a bit of help.
Taping, orthotics, or supportive shoes can reduce the strain on your plantar fascia while it heals.

• Taping (like low-dye taping) offers short-term relief—your physio can show you how.

• Off-the-shelf orthotics or custom insoles may help if you have flat feet or high arches.

• Avoid barefoot walking on hard floors—wear supportive shoes even around the house.

4. Load It—Don’t Just Rest It

Rest helps in the early days, but long-term, the plantar fascia needs to get stronger.
That’s where graded loading comes in—gentle, progressive exercises to strengthen your foot and lower leg.

One of the best exercises?
Heel raises on a rolled towel (to target the arch)

• Stand with a rolled towel under your toes

• Slowly rise onto your toes, then lower down

• Aim for 3 sets of 12, once a day

This helps your plantar fascia adapt and become more resilient.

5. See a Physio if It’s Not Settling

If your pain has lasted more than 2–3 weeks, or it’s getting worse, it’s time to get it properly assessed.
Your physio can:

• Identify any underlying issues (biomechanics, footwear, training errors)

• Tailor a rehab plan for your foot and lifestyle

• Use hands-on techniques, dry needling, or shockwave therapy if appropriate

Final Thoughts

Plantar fasciitis can be stubborn, but it’s also very treatable. With the right mix of stretching, strengthening, support, and guidance, you can reduce your pain and get back to moving comfortably again.

If you’re tired of hobbling out of bed every morning, book an appointment—we’ll help you walk pain-free again.