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Pilates

Pilates for plantar fasciitis: a 25-minute class that starts sitting, keeps you off your feet, and ends with heel raises

A 25-minute Pilates class for plantar fasciitis (plantar heel pain). It starts sitting down with the sole and calf stretches that have the best evidence, keeps the middle of the class off your feet so the rest of your body keeps training, and ends with the heel raise from the trial, every second day, and a short stand. Unlike our 8-minute plantar fascia routine, it's a full Pilates class, and unlike our yoga class for plantar fasciitis, it uses Pilates mat work. No trial has tested Pilates for heel pain, so the structure is our editorial choice.

25 minBeginner15 movesA bench or box · Other / check instructions · A step · A wallCalves · Abs · Hip flexors · Glutes · Back · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Before you stand, sitting (about 6 minutes)

  1. Ankle circles10 slow circles each way, each foot
    Beginner · Calves, Shins · 3D demoSlow, full circlesHarder: Ankle CARs (controlled articular rotations)
  2. Plantar fascia stretch (seated)3 holds of 30 s each side
    Beginner · Calves · 3D demoFoot across the other knee; pull your toes back until you feel the arch tighten, never to sharp heel painHarder: Toes-tucked kneeling (toe squat)
  3. Seated calf stretch with a towel2 holds of 30 s each side
    Beginner · Calves · 3D demoA towel round the ball of your foot, knee straight; no bouncingHarder: Wall calf stretch (gastrocnemius)
  4. Towel toe curl1 set of 20 each foot
    Beginner · Calves · 3D demoPull the towel towards you with your toesEasier: Big toe press (seated toe-flexor hold)Harder: Short foot + toe splay

On your back (about 7 minutes)

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoKnees bent, feet on a soft matHarder: Roll-up (Pilates)
  2. Hundred (Pilates)50 beats
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoRest your head down if your neck tiresEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
  3. Single-leg circle (Pilates one leg circle)5 each direction, each leg
    Beginner · Abs, Hip flexors, Adductors · 3D demoBottom knee bent, small circlesHarder: Corkscrew (Pilates)
  4. Glute bridge2 sets of 8
    Beginner · Glutes, Hamstrings, Abs · 3D demoPress through your whole foot, not only your heelsEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge

On your side and front (about 6 minutes)

  1. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoHead resting on your lower armHarder: Side-lying leg circles (Pilates side kick series)
  2. Swimming (Pilates)2 sets of 20 s
    Intermediate · Back, Glutes, Shoulders · 3D demoLong neck, small quick lifts; your feet stay off the floorEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
  3. Single-leg kick (Pilates one leg kick)6 each leg
    Beginner · Hamstrings, Back, Glutes · 3D demoPropped on your forearms, breastbone lifting forwardEasier: Sphinx pose (Salamba Bhujangasana)Harder: Double-leg kick (Pilates double kick)

Calves, every second day (about 4 minutes)

  1. Seated bent-knee calf raise (soleus raise)2 sets of 15
    Beginner · Calves · 3D demoSitting; heels up and down slowlyHarder: Slow calf raise
  2. Heel raise with a towel under the toes3 sets of 8 to 12 slow lifts each leg
    Intermediate · Calves · 3D demoAt a counter, a rolled towel under your toes; both feet first, then one. On the days in between, leave this block outEasier: Slow calf raiseHarder: Standing dumbbell calf raise

Stand and stretch (about 2 minutes)

  1. Wall calf stretch (gastrocnemius)1 hold of 30 s each side
    Beginner · Calves · 3D demoBack heel down, back knee straightEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch
  2. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoOn a mat or carpet; weight spread over your heels and the balls of your feetHarder: Tree pose (Vrksasana)

Tips

  • Do the first block every morning before your first steps, even on days without the class; the whole class 2 or 3 times a week (our suggestion).
  • Do the heel raises every second day and add load over the weeks, for example with a backpack, as in the trial; on the other days, skip the calves block.
  • Pain up to about 4 to 5 out of 10 while you exercise is acceptable if it is no worse the next morning, as NHS inform advises. Your first-step pain should trend down week by week.
  • Practise on a mat or carpet and wear cushioned, supportive shoes between sessions: the NHS advises against standing for long periods and walking barefoot on hard surfaces. Leave out jumping, including a reformer jumpboard, until your first-step pain has gone.
  • With numb feet or diabetes, do the standing block in shoes and check your feet before and after (our suggestion).

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the pilates for plantar fasciitis: a 25-minute class that starts sitting, keeps you off your feet, and ends with heel raises take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, Other / check instructions, A step, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 7 of its 15 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.