Specialista in Ortopedia Pediatrica
Plantar fasciitis
Home Exercise Program
Not every exercise listed here is suitable for every child: the selection is individual and is defined during the consultation.
1.Ball massage (before getting up)
Essential treatment to relax contracted plantar fascia
Keep tennis ball (or specific massage ball) by bed. BEFORE GETTING UP: sit on bed edge and roll ball under sole for 2-3 minutes. Apply moderate pressure, focusing on arch and heel where fascia inserts. Then repeat during day. For anti-inflammatory effect: use frozen ball or frozen water bottle.
2-3 minutes in morning before getting up, then 2-3 minutes 2-3 times during day
2.Plantar fascia stretch (with towel)
Gently stretches fascia even before putting weight on foot
In morning, still in bed, wrap towel around toe base. Gently pull towel toward you, bringing toes into dorsiflexion (toward shin). Keep knee straight. Feel stretch along sole. This prepares fascia for morning first steps that would otherwise be painful.
3 × 30 seconds per foot, before getting out of bed
3.Plantar fascia stretch (manual)
Direct plantar fascia stretching
Sit and cross leg to treat over other. Grasp toe base with one hand and pull toward shin (dorsiflexion). With other hand palpate fascia under arch - feels like a tight cord. Hold stretch 30 seconds, breathing normally. Repeat several times daily, especially before standing after rest periods.
3 × 30 seconds, 3-4 times daily
4.Calf stretch (gastrocnemius and soleus)
Tight calves increase tension on plantar fascia
Facing wall, hands on it. Leg to stretch behind with heel on ground. GASTROCNEMIUS: knee completely straight - stretch felt high in calf. SOLEUS: knee slightly bent - stretch felt lower, near ankle. Both important because tight calves pull on Achilles tendon which is continuous with plantar fascia.
3 × 30 seconds per position, per leg. At least 2-3 times daily
5.Eccentric calf strengthening
Strengthens calf-Achilles-fascia complex in controlled way
Stand on step edge, heels hanging off. Rise onto toes (this phase can be with both feet if needed). Then LOWER SLOWLY on one leg, dropping heel below step level. Lowering movement (eccentric) should take 3-5 seconds. Rise with both feet and repeat. If painful: do with both feet on lowering too.
2-3 × 10-15 reps per leg, once daily
6.Intrinsic muscle strengthening (towel curls)
Strengthens muscles supporting the plantar arch
Sit with feet on towel spread on floor. Using only toes (without moving ankle), "curl" towel toward you, then release and repeat. Variation: instead of towel, pick up small objects (marbles, pencils) with toes and place in container. These exercises strengthen deep muscles supporting arch.
3 × 10-15 reps, 1-2 times daily
7.Short-foot
Activates plantar arch strengthening its support muscles
Standing or seated, foot on floor. Imagine "shortening" foot by bringing toe base toward heel, creating dome with arch. IMPORTANT: toes must stay flat on floor, not curled! Arch lifts, toes don't bend. Initially difficult to isolate this movement - practice brings improvement.
10 reps × 5-10 second holds, twice daily
RED FLAGS - When to stop and contact the doctor immediately
Stop the exercises immediately and contact the specialist (or go to the emergency department if severe) if any of the following occur:
- Acute or sudden pain during exercise
- Significant swelling after exercises
- Pain that progressively worsens over days
- Fever or general malaise
- Difficulty walking or using the limb after exercises
- Any neurological symptoms (tingling, numbness, sudden weakness)
- Fever, redness or warmth of the joint, or inability to bear weight
In case of doubt, always prefer a check-up over continuing the exercises.
Dott. Daniele Priano
Ortopedia Pediatrica - ASST Gaetano Pini-CTO
ortopediaevolutiva.com • 26/08/2026
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MioDottoreBefore You Start
Who is this guide for?
Adolescents with diagnosed plantar fasciitis. Rare in pediatric age, requires specialist evaluation.
What you need
Clear floor space, mat or soft surface, comfortable clothing. Some exercises may require resistance bands or supports.
Suggested frequency
Morning stretching essential (before getting out of bed). Exercises 2-3 times daily.
Common mistakes to avoid
- •Performing exercises too quickly without control
- •Pushing beyond the pain threshold
- •Skipping days or doing occasional very long sessions
- •Not warming up before strengthening exercises
⚠️ Red flags — when to stop and contact the doctor immediately
Stop exercises immediately and contact the specialist if any of the following occur:
- Acute or sudden pain during exercise
- Significant swelling after exercises
- Pain that progressively worsens over days
- Fever or general malaise
- Difficulty walking or using the limb after exercises
- Any neurological symptoms (tingling, numbness, sudden weakness)
Detailed Exercises
- 1
Ball massage (before getting up)
Essential treatment to relax contracted plantar fascia
Keep tennis ball (or specific massage ball) by bed. BEFORE GETTING UP: sit on bed edge and roll ball under sole for 2-3 minutes. Apply moderate pressure, focusing on arch and heel where fascia inserts. Then repeat during day. For anti-inflammatory effect: use frozen ball or frozen water bottle.
2-3 minutes in morning before getting up, then 2-3 minutes 2-3 times during day - 2
Plantar fascia stretch (with towel)
Gently stretches fascia even before putting weight on foot
In morning, still in bed, wrap towel around toe base. Gently pull towel toward you, bringing toes into dorsiflexion (toward shin). Keep knee straight. Feel stretch along sole. This prepares fascia for morning first steps that would otherwise be painful.
3 × 30 seconds per foot, before getting out of bed - 3
Plantar fascia stretch (manual)
Direct plantar fascia stretching
Sit and cross leg to treat over other. Grasp toe base with one hand and pull toward shin (dorsiflexion). With other hand palpate fascia under arch - feels like a tight cord. Hold stretch 30 seconds, breathing normally. Repeat several times daily, especially before standing after rest periods.
3 × 30 seconds, 3-4 times daily - 4
Calf stretch (gastrocnemius and soleus)
Tight calves increase tension on plantar fascia
Facing wall, hands on it. Leg to stretch behind with heel on ground. GASTROCNEMIUS: knee completely straight - stretch felt high in calf. SOLEUS: knee slightly bent - stretch felt lower, near ankle. Both important because tight calves pull on Achilles tendon which is continuous with plantar fascia.
3 × 30 seconds per position, per leg. At least 2-3 times daily - 5
Eccentric calf strengthening
Strengthens calf-Achilles-fascia complex in controlled way
Stand on step edge, heels hanging off. Rise onto toes (this phase can be with both feet if needed). Then LOWER SLOWLY on one leg, dropping heel below step level. Lowering movement (eccentric) should take 3-5 seconds. Rise with both feet and repeat. If painful: do with both feet on lowering too.
2-3 × 10-15 reps per leg, once daily - 6
Intrinsic muscle strengthening (towel curls)
Strengthens muscles supporting the plantar arch
Sit with feet on towel spread on floor. Using only toes (without moving ankle), "curl" towel toward you, then release and repeat. Variation: instead of towel, pick up small objects (marbles, pencils) with toes and place in container. These exercises strengthen deep muscles supporting arch.
3 × 10-15 reps, 1-2 times daily - 7
Short-foot
Activates plantar arch strengthening its support muscles
Standing or seated, foot on floor. Imagine "shortening" foot by bringing toe base toward heel, creating dome with arch. IMPORTANT: toes must stay flat on floor, not curled! Arch lifts, toes don't bend. Initially difficult to isolate this movement - practice brings improvement.
10 reps × 5-10 second holds, twice daily
Frequently Asked Questions
How long does it take to heal from plantar fasciitis?
Plantar fasciitis responds well to conservative treatment but requires patience. First improvements are seen in 2-4 weeks of consistent exercises. Complete resolution may take 2-3 months. Consistency with daily exercises is key to success.
Why is pain worse in the morning?
During night, plantar fascia "shortens" in rest position. In morning, first steps suddenly stretch it, causing pain. This is why stretching fascia before getting out of bed and using supportive footwear right away helps.
Can I continue sports with plantar fasciitis?
Depends on pain intensity. Low-impact activities (swimming, cycling) are generally tolerated. Running and jumping sports should be reduced or temporarily stopped. Gradual return to sport is possible when pain significantly decreases.