Plantar fasciitis is a debilitating condition that several triathletes have to contend with. The repetitive nature of our sport increases the chances that we’ll deal with some form of it at some point in our training or competition. With this article, we wanted to teach you a little bit about why it occurs, and then show you 10 exercises for plantar fasciitis that you can do right at home.

What Is Plantar Fasciitis?

The plantar fascia is a web of ligamentous connective tissue located along the bottom of the foot. It serves as a shock absorber, arch supporter and energy storage mechanism while performing an activity like running. Being at the base of the body, you can imagine (or have perhaps already experienced) how hampering pain in the plantar fascia can be.

Pain associated with plantar fasciitis, typically described as sharp and shooting-like, is caused by a degeneration and/or tearing of this tissue. It tends to be worse in the morning, because the body tries its best to lay down new tissue overnight while the foot isn’t bearing load. As soon as one steps out of bed, however, that delicate tissue tears, resulting in pronounced pain.

Finding the right balance between rest, training and injury prevention can be difficult for people in high volume endurance sports like triathlon. In addition to adopting a comprehensive treatment plan that may include rest, icing, and professional guidance, incorporating specific exercises into the training routine becomes important for both recovery and prevention. 

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How Does Plantar Fasciitis Affect Triathletes?

Not being able to support your bodyweight while standing/walking, let alone running, is a major hindrance when it comes to triathlon training. 

10 Exercises for Plantar Fasciitis

Below you’ll find some of our best exercises for plantar fasciitis. These 10 movements are all borrowed from the programming we offer here at Dynamic Triathlete, the world’s leading online training platform for triathletes with thousands of members across the globe. We’ve helped countless athletes regain and optimize their health, allowing them to train and compete pain-free.

You can use each of the following exercises/stretches as a warm-up, cool down or isolated training session all on their own. Don’t feel you need to do them all at the same time or in this order, but instead pick and choose what feels most beneficial. Each one should be performed for 30-45 seconds and for 2-4 sets.

These movements will serve to strengthen and stretch the structures in and around the foot to help support the plantar fascia, promote blood flow, and increase resilience through better strength and flexibility. 

If you like what you see, consider signing up for our 7-day free trial by clicking here. You’ll gain access to hundreds of HD streamed video routines led by world class coaches, available to you anytime, anywhere - even offline. We’ll see you there!

1. Seated Tib Raises

Instructions

• Sit upright in a chair with your feet flat on the ground
• Lift the toes up towards the shin while keeping the heels on the ground
• Return your toes to the ground
• Repeat up and down, feeling a strong contraction in the shins every time you lift your toes up

   

  2. Seated Calf Raises

Instructions 

• Sit upright in a chair with your feet flat on the ground
• Press up onto the balls of your feet, lifting your heels off the ground as high as you can
• Feel a strong contraction in your calves at the top of the movement
• Lower your heels back to the ground, then repeat

   

  3. Toe Grab w/Towel

Instructions 

• Sit upright in a chair with your feet flat on the ground
• Place the end of a towel under the arch of one of your feet
• Grab the towel with your toes, crunching it up underneath your foot
• Straighten the toes, flatten the foot, then grab the towel again, continually pulling it towards you

   

  4. High Lunge Stretch

Instructions 

• Get into a high lunge position by staggering your stance, bending the front knee, and straightening the back leg
• Try to press your back heel towards the ground, feeling a stretch in the calf
• You can increase the stretch in the front calf (soleus) by bending further forward into the knee and keeping the heel on the ground
• The farther apart your feet, the more intense the stretch will be on both legs
• Perform on both sides

   

  5. Toe Splays

Instructions 

• Sit in a chair with both feet on the ground
• Extend one leg straight with your toes pointing up
• Spread your toes as wide as you can, holding the contraction for a split second
• Relax the foot, then repeat
• You may not get very much movement to begin with, but don’t let that discourage you!

   

  6. Single-Leg Balance

Instructions

• Stand with your feet facing forward, hands on your hips
• Balance on one leg for the prescribed time
• Have a chair or wall nearby for balance if needed; try your best to do it unsupported
• Perform on both legs

   

  7. Ballerina Walks

Instructions

• Place your hands on your hips and come up onto your toes
• Hold this position and begin to march
• With every stip, raise your hip up to parallel or just above
• When you get to the end of your mat or room, turn around and walk back the other way, stay on your toes the whole time

   

  8. Calf Raise w/Wall

Instructions

Stand facing a wall with your feet hip width apart, toes facing forward

• Come up onto your toes, lifting your heels as high as you can and feeling a strong contraction in your calf muscles
• Lower back down to the ground, repeat

   

  9. Calf Raise from Elevated Platform

Instructions

• Stand on a platform that is 2”-4” off the ground
• Place the balls of your feet on the edge of the platform with your heels hanging off
• Use a chair/wall for balance
• Lower your heels down as far as the platform, your strength and your flexibility allows
• Then, press up onto your toes, lifting your heels as high as you can
• Pause for a split second at the top to feel the contraction in your calves
• Slowly lower back down, repeat

   

  10. Bridge Hold w/Heel Rocks

Instructions

• Start by lying on your back with your knees bent
• Press your hips up into a bridge position
• While holding the bridge, press onto your toes so you’re in a lying calf raise position (picture 1)
• Lower your feet back to the ground, and then pull your toes up (picture 2)
• Repeat back and forth for the prescribed time