Heel Pain in the Morning (Plantar Fasciitis): 6 Exercises That Help

October 31, 2026

The first steps after getting out of bed feel like stepping on a nail – then it gets better after a few minutes. That pattern is typical for irritation of the plantar fascia, the tough band of tissue under your foot that runs from the heel to the toes.

It is one of the most common causes of heel pain in adults, and the good news is: in most cases it settles with simple, regular exercises and a few changes to your day.

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Why the heel hurts most in the morning

Overnight your foot rests in a slightly pointed position and the fascia shortens. The first load in the morning stretches it suddenly – that is the sharp pain. Typical triggers are:

Tight calves and a stiff ankle
Lots of standing or walking on hard floors
A sudden increase in running, walking or steps
Worn-out or very flat shoes, walking barefoot on tiles
Weight gain in a short time

6 exercises for plantar fascia pain

1. Foot pull before you get up

Still in bed: loop a towel around the ball of your foot and gently pull your toes towards you for 30 seconds. Repeat 3 times per side. This prepares the fascia for the first steps.

2. Rolling the sole

Sit down and roll your sole slowly over a small ball or a cold water bottle for 1–2 minutes. Moderate pressure, no stabbing pain.

3. Calf stretch at the wall

Hands on the wall, affected leg back, heel on the floor, knee straight. Hold 30 seconds, then bend the back knee slightly and hold again (this targets the deeper calf muscle). 3 rounds.

4. Toe stretch

Sit, cross the affected foot over your knee and pull the toes back towards the shin until you feel a stretch in the sole. 10 times for 10 seconds.

5. Towel scrunches

Lay a towel on the floor and pull it towards you using only your toes. 2–3 rounds. Strengthens the small foot muscles.

6. Slow calf raises on a step

Stand on a step with the balls of your feet, rise up for 2 seconds, lower for 3–4 seconds until your heel is slightly below the step. Start with 2 × 8 repetitions every other day. Slow, heavy calf work is one of the best-studied exercises for this problem.

What else helps

Supportive shoes at home instead of walking barefoot on hard floors.
Reduce load for a while: fewer long walks or runs, more cycling or swimming.
Stretch the calves daily – especially if you sit a lot. See also ankle mobility for desk workers.
Be patient: improvement often takes several weeks. Consistency beats intensity.

When to see a doctor

Please get it checked if the pain started after a fall or injury, if the heel is swollen, red or warm, if you have numbness or tingling, pain at rest or at night, or if nothing improves after 6–8 weeks of exercises. This article does not replace a medical diagnosis.