Plantar Fasciitis Physical Therapy: How It Works, What to Expect, and Best Exercises
Learn how plantar fasciitis physical therapy can help you manage symptoms and prevent future pain flares through targeted exercises.
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Plantar fasciitis is a common cause of pain along the bottom of your foot and can make everyday activities feel challenging, says Courteney Kemp, PT, DPT, a physical therapist at Hinge Health. “It happens when the plantar fascia — a band of tissue that runs along the bottom of your foot — becomes inflamed.”
Left untreated, plantar fasciitis can linger for months, making it harder to stay active and do your usual activities. Research shows that physical therapy effectively treats plantar fasciitis and can help you get back on your feet — literally. Physical therapy works because it doesn’t just address the pain — it targets the underlying causes, such as tight muscles, foot mechanics, or overuse, to name a few.
Read on to learn how physical therapy can treat plantar fasciitis — and how digital providers like Hinge Health make it easy to access effective care.
Interested in getting a personalized plan for plantar fasciitis? Learn more about Hinge Health’s digital physical therapy programs and see if you’re eligible.
Our Hinge Health Experts
Courteney Kemp, PT, DPT
Christynne Helfrich, PT, DPT
How Can Plantar Fasciitis Physical Therapy Help?
It might seem counterintuitive to move when you have discomfort from plantar fasciitis, but gentle, intentional movement can actually help. When you move, you increase blood flow to the plantar fascia, which can support healing and reduce inflammation.
Physical therapists use a variety of techniques — including exercises, education, and activity modifications — to treat plantar fasciitis. A key component is exercise therapy, which is a plan of therapeutic exercises to relieve pain and manage conditions. At Hinge Health, physical therapists provide personalized exercise therapy plans as a core part of treatment, emphasizing that movement is medicine.
Physical Therapy Exercises for Plantar Fasciitis
- Seated Plantar Fascia Stretch
- Hamstring Stretch
- Calf Raises
- Bridge
- Towel Scrunches
- Toe Press
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
The above exercises are recommended by Hinge Health physical therapists for plantar fasciitis. They are specifically designed to reduce pain, improve flexibility, and strengthen the muscles that support your arch and heel. Practicing these exercises regularly is a great step toward easing tension in the plantar fascia, but working with a physical therapist can provide you with more personalized exercises and treatments tailored to your specific needs and goals.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
What to Expect at Plantar Fasciitis Physical Therapy
Plantar fasciitis physical therapy is tailored to an individual’s specific needs, focusing on exercises and techniques that target the root causes of your pain. From stretching and strengthening to personalized guidance on activity modifications, physical therapy provides a well-rounded approach to help you heal. Here’s more on what to expect.
Personalized assessment. Your physical therapist will ask questions about your symptoms, medical history, and movement patterns. This helps them understand how plantar fasciitis is affecting you and guides your treatment plan.
Stretching exercises. Stretches that target the plantar fascia, calves, and Achilles tendon can improve flexibility and reduce tension in your foot.
Strengthening exercises. Plantar fasciitis physical therapy also includes exercises that build up the muscles in your feet, calves, and legs. This helps provide better support to your arch and reduces strain on the plantar fascia. Strengthening also promotes better stability, which can reduce your risk of future flare-ups.
Taping or orthotics guidance. Your physical therapist might explain how to apply kinesiology or athletic tape to support your arch, or recommend custom or over-the-counter orthotics to provide support for your foot when walking. Dr. Kemp explains that these tools help reduce the load on your plantar fascia to help with healing.
Education on activity modifications. Your physical therapist can help you understand how to adapt daily activities or work tasks to avoid further strain while staying active. This might include tips on footwear, finding your movement sweet spot, or incorporating breaks to prevent overuse.
Modalities for pain relief. Tools like ice and heat may help temporarily reduce pain and inflammation. These treatments complement your exercises by easing symptoms and making movement more comfortable.
Plantar Fasciitis Physical Therapy with Hinge Health
If foot pain is limiting your movement, Hinge Health can help. As a digital clinic for joint and muscle care, Hinge Health offers access to physical therapists, along with personalized exercise therapy, health coaching, education, and more.
Staying consistent with exercise therapy can be challenging, but research shows that it’s the key to building habits and achieving results. Our physical therapists, health coaches, and care team work together to help you make exercise therapy a habit, so you can get back to doing what you love.
Hinge Health physical therapists can give you an assessment, rule out any serious causes of your pain, help you modify your activities, empower you with tools and tips to help you hurt less, and personalize your exercise program.
Meeting with a Hinge Health Physical Therapist
Unlike traditional physical therapy visits, Hinge Health provides access to physical therapists via video appointments. Your therapist can conduct a movement assessment, create a personalized exercise plan, and help you perform exercises with confidence — all from the comfort of your own home.
You can ask your physical therapist questions about your pain, function, and progress — during video visits or anytime via messaging in the Hinge Health app. Your physical therapist can adjust exercises as needed to keep you on track. In addition to a physical therapist, Hinge Health also provides every member with a dedicated health coach for motivation and accountability. Together, they ensure you’re fully supported throughout your treatment.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
Looking for pain relief? Check if your employer or health plan covers our program
References
Plantar Fasciitis: Will Physical Therapy Help My Foot Pain? (2017). Journal of Orthopaedic & Sports Physical Therapy, 47(2), 56–56. doi:10.2519/jospt.2017.0501
Gulrandhe, P., Yadav, V., & Naqvi, W. M. (2023). Correlation Between Foot Posture and Hamstring Muscle Tightness. Cureus, 15(7), e42046. doi:10.7759/cureus.42046
Edith Cowan University. (2022, August 15). Exercise answer: Research shows it's how often you do it, not how much. ScienceDaily. Retrieved from www.sciencedaily.com/releases/2022/08/220815085707.htm
Trojian, T., & Tucker, A. K. (2019). Plantar Fasciitis. American Family Physician, 99(12), 744–750.
Buchbinder, R. (2022, November). Plantar Fasciitis. UptoDate. Retrieved from https://www.uptodate.com/contents/plantar-fasciitis