Plantar Fasciitis Treatment: 6 Exercises That May Help You (Toronto Physio Guide)

If you’ve ever felt a sharp, stabbing pain in your heel as soon as you get out of bed, chances are you’ve experienced plantar fasciitis. It’s one of the most common causes of heel pain and can be incredibly frustrating—especially for runners, walkers, or anyone who spends long hours on their feet. While rest and footwear changes can help, one of the most effective long-term solutions is targeted exercises.

As physiotherapists in Toronto, we see plantar fasciitis almost daily in our clinic. The good news? With the right stretches and strengthening, most people notice significant improvement within weeks. Below, we’ll walk you through six exercises that usually work.

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What is Plantar Fasciitis?

Plantar fasciitis happens when the plantar fascia—a thick band of tissue running along the bottom of your foot—becomes irritated or inflamed. This ligament supports your arch and absorbs shock when you walk or run. When it’s overloaded, tiny micro-tears can develop, leading to heel pain.

Common symptoms include:

• Sharp heel pain with first steps in the morning

• Pain after sitting or standing for long periods

• Discomfort after running or prolonged walking

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Why Exercises Work Better Than Just Rest

Rest can provide temporary relief, but the fascia heals best when it’s gently stretched and strengthened. Plantar fasciitis treatment plan should include tailored exercises to help mobility and feet strength. Exercises not only reduce pain but also prevent the issue from coming back. Research consistently shows that exercise-based treatment outperforms passive options alone.

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Plantar Fasciitis Treatment: 6 Best Exercises for Plantar Fasciitis

Disclaimer: The exercises in this article are provided for general educational purposes only and are not a substitute for individualized medical advice. If you have heel pain, foot pain, or any underlying health concerns, consult a licensed physiotherapist or healthcare provider before starting these exercises. Stop immediately if your pain worsens.

1. Calf Stretch Against Wall

• Stand facing a wall with one foot back.

• Keep your heel down and knee straight.

• Lean forward until you feel a stretch in the calf.

• Hold 20–30 seconds, repeat 3 times each leg

2. Towel Stretch (Before Getting Out of Bed)

3. Plantar Fascia Stretch

4. Rolling Massage

5. Heel Raises on Step

6. Short Foot Exercise

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When to See a Physiotherapist in Toronto

If heel pain lingers longer than two weeks despite trying exercises, it’s time to book an assessment. A physiotherapist can:

• Determine the root cause of your symptoms and prevent recurrence

• Perform a gait and posture analysis

• Provide manual therapy and additional treatments like shockwave therapy

• Progress your exercises safely

• Offer advice on footwear and activity modifications

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Final Tips for Recovery

• Wear supportive shoes with cushioning and good arch support

• Avoid going barefoot on hard floors

• Be consistent—fascia takes time to adapt and heal

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Final Thoughts

Plantar fasciitis doesn’t have to stop you from running, walking, or enjoying an active lifestyle. With the right exercises and guidance, you can get back on your feet—literally. If you’re struggling with persistent heel pain, our team at Betterform Physiotherapy in Toronto (Bathurst & Sheppard) is here to help. Book an appointment today and let’s get you moving comfortably again.