top of page

Plantar Fasciitis - Strengthening the Foot Arch for a Pain Free Future

Updated: Jan 23

Plantar Fasciitis: Strengthening the Foot Arch for a Pain Free Future 

Plantar fasciitis is a common foot issue that can be debilitating when occurring. It's characterized by sharp pain in the heel and along the bottom of the foot, particularly when taking the first steps in the morning. One of the key factors in managing and preventing plantar fasciitis is strengthening the arch. In this article, we'll explore the causes and symptoms of plantar fasciitis, the role of the arch, and how exercises to strengthen the arch can help alleviate pain.

Understanding Plantar Fasciitis

Plantar fasciitis is a condition that occurs when the plantar fascia, a thick band of tissue that runs from the heel to the toes along the bottom of the foot, becomes inflamed and irritated. This inflammation can lead to pain around the heel. Plantar fasciitis can occur due to:

  1. Overuse: Repetitive activities that put stress on the plantar fascia, such as running, walking long distances, or standing for long periods, can lead to microtears and inflammation.

  2. Poor Foot Mechanics: Issues with foot alignment that occur when walking such as overpronation (excessive inward rolling of the foot) or over supination (excessive outward rolling), can increase the risk of plantar fasciitis.

  3. Inadequate Footwear: Shoes that alter the correct alignment and change the natural movements of the foot can contribute to the development of plantar fasciitis.

Symptoms of Plantar Fasciitis

Plantar fasciitis typically presents with the following symptoms:

  1. Heel Pain: The most common symptom is a sharp, stabbing pain in the heel, often experienced upon taking the first steps in the morning.

  2. Foot Arch Pain: Pain and discomfort may extend along the arch of the foot.

  3. Swelling: Some individuals with plantar fasciitis may experience mild swelling in the affected foot.

  4. Pain When Standing or Walking: Pain often intensifies during activities that involve weight-bearing on the affected foot.

The Role of the Foot Arch in Plantar Fasciitis

The foot arch is a complex structure that includes the longitudinal arch (which runs from the heel to the ball of the foot), the transverse arch (which spans the width of the foot). Muscles that create a spring mechanism along with the muscles of the arch are flexor hallucis longus, flexor digitorum longus, tibialis anterior, tibialis posterior and flexor hallucis longus. These muscles originate in the lower leg and insert into the foot to help support the arch.   

 It provides support and flexibility, helping to distribute body weight and absorb shock during activities such as walking and running. When the arch is weak or unstable, it can lead to poor foot mechanics, overpronation, and added strain on the plantar fascia. As a result, strengthening the foot arch is crucial for managing and preventing plantar fasciitis.

Exercises to Strengthen the Foot Arch

Strengthening the foot arch involves targeting the muscles that support the arch, such as the muscles mentioned above. These exercises can be incorporated into your daily routine to improve arch strength and reduce the risk of plantar fasciitis:

  1. Single Leg Balance: Stand on one leg for 20-30 seconds and try to activate all the muscles of your foot. This balancing exercise will help strengthen the smaller muscles that support the arch. Repeat for several sets.

  2. Towel Scrunches: Place a small towel flat on the floor. Sit with your feet extended and use your toes to scrunch the towel toward you. Hold for a few seconds, release, and repeat.

  3. Marble Pickup: Place marbles on the floor and use your toes to pick them up and place them in a container. This exercise helps improve toe dexterity.

  4. Arch Raises: While seated, lift the arch of your foot by flexing the toes upward. Hold for a few seconds, release, and repeat.

  5. Short Foot Exercise: While sitting, shorten your foot by pulling your toes toward your heel. This exercise helps activate the intrinsic foot muscles.

  6. Calf Raises: Stand with your feet hip-width apart and rise onto your tiptoes, then lower your heels slowly. This exercise engages the muscles of the calf and foot arch.

  7. Ankle Eversion and Inversion: Use a resistance band to perform eversion (moving the foot outward) and inversion (moving the foot inward) exercises. These movements strengthen the muscles supporting the arch.

Orthotics and Arch Support

In addition to exercises, supportive footwear and orthotic inserts can be helpful in maintaining proper foot alignment and reducing strain on the plantar fascia. Custom orthotics can provide additional cushioning and support, especially for those with high or low arches. Keep in mind orthotics may cause reduced activity of the arch muscles resulting in a weakened arch.


Plantar fasciitis can be a painful and limiting condition, but with a comprehensive approach that includes exercises to strengthen the foot arch, individuals can find relief and reduce the risk of recurrence. These exercises help to support proper foot mechanics and alleviate the strain on the plantar fascia. If you're experiencing symptoms of plantar fasciitis, consult with a healthcare professional for an accurate diagnosis and a personalized exercise plan to strengthen your foot arch. Through commitment and consistency, you can regain the freedom to walk, run and stand without pain.

Foot Arch Anatomy
Foot Arch Anatomy

13 views0 comments


bottom of page