If heel pain is making every step feel like a chore, the right stretches can be a game-changer. Regular movement helps loosen tight muscles and reduce strain on the plantar fascia — and you can do most of them at home in just a few minutes a day.

1. Towel Stretch (Before Getting Out of Bed)

Sit up in bed, loop a towel around the ball of your foot, and gently pull toward you until you feel a stretch along your calf.
Hold: 30 seconds.
Repeat: 3 times on each foot.

2. Calf Wall Stretch

Stand facing a wall, one foot forward and one back. Keep the back leg straight and heel on the ground.
Hold: 30 seconds, switch sides.
Why it works: Loosens your gastrocnemius muscle — a common culprit in plantar fascia tension.

3. Rolling Massage

Place a tennis ball or frozen water bottle under your arch. Roll back and forth for 2–3 minutes.
Tip: Do this before and after activity for extra relief.

4. Toe Curls with a Towel

Lay a towel on the floor and use your toes to scrunch it toward you.
Sets: 3 x 10 curls.
Why it works: Strengthens small foot muscles that support your arch.

5. Standing Heel Raises

Stand on the edge of a step with heels hanging slightly off. Rise up slowly, then lower until you feel a stretch.
Reps: 10–15, repeat twice daily.

Conclusion:
Consistency is key — doing these stretches once won’t fix it overnight, but doing them daily can dramatically speed healing. For a complete step-by-step plan, check out our [Plantar Fasciitis Freedom System], which includes guided routines and recovery tips.