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Foam rolling & fascia

Plantar fascia routine

Stretch daily, starting before your first steps in the morning, and strengthen every other day. The 2023 heel pain guideline gives plantar fascia and calf stretching its top grade and foot and ankle strength training the next one down. Stretch to a strong but tolerable pull, never to sharp pain.

8 minBeginner7 movesA bench or box · Other / check instructions · A wall · A stepCalves
Follow along: a timer, a cue and the next move, one step at a time.

Daily, morning first

  1. Plantar fascia stretch (seated)3 holds of 30 s each side
    Beginner · CalvesBefore your first steps; trials used holds of 10 to 30 sHarder: Toes tucked kneeling
  2. Foot-SMR60 s each side, gentle
    Intermediate · Calves · 3D demoEasier: Hamstring-SMR
  3. Wall calf stretch (gastrocnemius)3 holds of 30 s each side
    Beginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Peroneals Stretch
  4. Soleus wall stretch3 holds of 30 s each side
    Beginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Peroneals Stretch
  5. Towel toe curl3 sets of 20
    Beginner · Calves · 3D demoHarder: Heel raise with a towel under the toes

Every other day: strength

  1. Heel raise with a towel under the toes3 sets of 8 to 12 slow reps each leg
    Intermediate · Calves · 3D demoEvery second day, as in the trialEasier: Slow calf raiseHarder: Standing dumbbell calf raise

When the stretches feel easy

  1. Toes tucked kneeling60 s
    Intermediate · 3D demo

Tips

  • See a GP if heel pain is severe, getting worse, not improving after 2 weeks, or comes with numbness or tingling, and always if you have diabetes.
  • If your first steps in the morning are the worst, a physiotherapist may suggest a night splint. The guideline supports these for 1 to 3 months.
  • A common rule of thumb for the heel raises: pain during the set should stay tolerable and settle by the next morning. Add a loaded backpack when the last reps feel easy.

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.

Find more moves like these

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A 12-minute, no-equipment routine of slow long-line stretches, side bends and rotations, moving in many directions.

12 minBeginner10 movesNo equipment

Fascia release for legs

Roll then stretch each part of the leg, feet to hips, and finish with springy calf bounces. About 20 minutes.

20 minBeginner14 movesOther / check instructions, A foam roller

Questions people ask

How long does the plantar fascia routine take?

About 8 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 wall, A step. 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. 4 of its 7 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.