Your feet carry you through thousands of steps a day, so it’s no surprise they protest when something’s off. 

Foot pain stems from a variety of reasons, but for many of our clients, heel and arch discomfort symptoms often point to plantar fasciitis. The good news is that this common condition often responds well to gentle stretching and simple at‑home care you can do for a few minutes in the morning or evening. 

Causes of plantar fasciitis 

When the plantar fascia (the piece of strong, thick tissue that runs along the bottom of your foot1) becomes irritated, it can create that sharp or throbbing pain that many people feel during their first steps in the morning or when they go to stand up after sitting for a while. This is known as plantar fasciitis, and often, the causes can include: 

• Tight calf muscles which can put more strain on the heel and plantar fascia  
• Long days or nights on your feet 
• Unsupportive footwear 
• A sudden increase in activity or intensity in training  

Four easy stretches to help relieve discomfort

These stretches are gentle enough for most people, with the goal to lengthen tight muscles and improve mobility, easing pressure on the plantar fascia. If you experience persistent or worsening pain, it’s important to check in with your Life Ready physiotherapist at the earliest convenience to determine an appropriate course of action. 

1. Toe flex and extend 

• Sit comfortably and cross one foot over your knee. 
• Use your hand to gently pull your toes back, then forward. 
• Hold each position for 10–15 seconds.

2. Rolling foot massage

• Place a tennis ball or a frozen water bottle under your foot. 
• With a small amount of pressure, roll the tennis ball or water bottle slowly from your heel to toes for 1–2 minutes. 
• Repeat on the other foot. 

3. Calf wall stretch

• Stand facing a wall with one foot forward and one back. 
• Keep your back heel on the ground and gently lean forward until you can feel a stretch 
• Hold for 20–30 seconds and switch sides. 

4. Foot domes

• Sitting on a chair, have your feet flat in front of you, knees at a 90-degree angle. 
• Gently curl your toes towards you, keeping contact with the ground. 
• You should be able to feel a little arch (dome) under your foot. 
• Slowly relax to the starting position.  
• Repeat for 1-2minutes. 

A short daily stretching routine can make your feet feel more supported, more flexible and far less achy. Combine these simple movements with some supportive footwear (our physiotherapists can guide you toward the right choice too) along with gradual increases in mindful activity and the occasional well‑earned rest and together, these habits will help you return to the everyday activities you enjoy.

And if you’re seeking more support for your foot or heel pain, our Life Ready physiotherapists are just a booking away. 

Secure a spot with your closest Life Ready Physio + Pilates team now.