7 Daily Stretches for Plantar Fasciitis | Fix heel pain today with these Physio led exercises

In this video, Dr James O’Donovan (medical doctor) and Ella Boys (chartered physiotherapist) guide you through seven safe and effective plantar fasciitis exercises to help relieve heel pain and support recovery at home. Plantar fasciitis is one of the most common causes of heel pain. It typically causes sharp pain under the heel, especially with your first steps in the morning or after long periods of sitting. The good news is that in most cases, targeted stretching and strengthening exercises can significantly improve symptoms over time. In this video, we demonstrate: • Hamstring and calf stretch to reduce tension through the back of the leg and into the heel • Seated toe stretch to directly stretch the plantar fascia under the foot • Dorsal foot stretch to improve mobility across the top of the foot and toes • Calf and Achilles stretch to address tightness contributing to heel strain • Step stretch to progressively load the calf and plantar fascia • Tennis ball hold to gently activate and strengthen the intrinsic foot muscles • Towel scrunch to improve foot strength and arch support _______ Each exercise includes clear guidance so you can move safely and build up gradually. These exercises are designed to reduce heel pain, improve flexibility, strengthen the foot and ankle, and help you return to walking and daily activities with more confidence. At the end of the video, we explain when heel pain may need medical review and which symptoms should not be ignored. Only perform these exercises if they feel comfortable and controlled. Do not push into strong pain. Mild stretching discomfort can be normal, but sharp or worsening pain is not. If you are unsure whether these exercises are appropriate for you, speak to your GP, physiotherapist, or podiatrist. This video is for general education and does not replace individual medical advice. –––––––––––––––––– When to See Your Doctor About Plantar Fasciitis You should see your GP or healthcare professional if: • Your heel pain has not improved after several weeks of consistent self-care • The pain is severe or progressively worsening • It is significantly affecting your ability to walk or work • You are unsure whether plantar fasciitis is the correct diagnosis Seek urgent medical advice if you notice: • Sudden severe heel or foot pain following an injury • Numbness, tingling, or weakness in the foot • Redness, warmth, swelling, fever, or other signs of infection –––––––––––––––––– VIDEO CHAPTERS 00:00 – Introduction 00:14 – Hamstring & Calf Stretch 01:28 – Seated Toe Stretch 02:20 – Dorsal Foot Stretch 03:16 – Calf & Achilles Stretch 05:16 – Step Stretch 06:22 – Tennis Ball Hold 07:40 – Towel Scrunch –––––––––––––––––– Helpful Additional Resources: NHS UK – Plantar Fasciitis https://www.nhs.uk/conditions/plantar... American Academy of Orthopaedic Surgeons – Plantar Fasciitis https://orthoinfo.aaos.org/ Chartered Society of Physiotherapy – Foot Pain Advice https://www.csp.org.uk/ Video made: January 2026 Next review: January 2029 Connect with us: Website: www.doctorodonovan.com YouTube:    / doctorodonovan   LinkedIn:   / doctorodonovan   –––––––––––––––––– Disclaimer This video is intended as an educational resource only. It does not create a professional relationship and does not replace personalised medical advice. Always consult your own healthcare provider before starting a new exercise programme, particularly if you have severe heel pain, long-standing symptoms, diabetes, inflammatory arthritis, or neurological symptoms. Content is accurate to the best of Dr O’Donovan’s knowledge at the time of publication. Viewers should verify information and follow guidance from their own doctor, physiotherapist, or podiatrist.