Joints and bones
Plantar fasciitis: stretch the calf, load the foot
First-line care for plantar fasciitis is unusually specific and well evidenced, and most of it is not about the heel itself.
What it is
Plantar fasciitis is irritation of the thick band of tissue that runs along the sole of the foot from the heel to the toes. It is a loading problem rather than an inflammation problem in the usual sense: the tissue has been asked to tolerate more than it currently can, often after an increase in time on the feet, a change of shoes or surface, or a period of doing much less followed by a return to normal.
How it behaves day to day
The signature is the first few steps in the morning, or the first steps after sitting for a while. It eases as you move and often returns later in the day after a long period standing. Tight calves are extremely common alongside it, and are part of why the heel is loaded the way it is.
What tends to feed it
- A sudden increase in walking, standing or running
- Unsupportive footwear, or a change of shoe or surface
- Long periods of standing on hard floors
- Tight calves, which increase the load passing through the heel
What the research recommends
The reference document is the American Physical Therapy Association's clinical practice guideline for heel pain and plantar fasciitis, revised in 2023 and published in JOSPT. It gives grade A, strong evidence, to two things in particular: plantar fascia specific stretching and calf stretching, for both short and long term pain reduction. Manual therapy is recommended, and taping and orthoses are recommended as adjuncts. Education on load management is part of the recommendation, and the guideline does not prescribe blanket rest: the instruction is activity modification, not activity avoidance. Separately, work by Rathleff published in 2015 showed that high-load progressive strength training, in the form of slow heel raises, is part of treatment, which means graded loading belongs in the plan rather than only protection.
Sources
- 1Heel Pain, Plantar Fasciitis: Revision 2023, APTA clinical practice guideline (Koc et al., JOSPT 53(12))
Plantar fascia specific stretching and gastrocnemius and soleus stretching carry strong, grade A evidence for short and long term pain reduction; the guidance is activity modification rather than rest.
- 2Rathleff et al., high-load strength training in plantar fasciitis (Scandinavian Journal of Medicine and Science in Sports, 2015)
High-load progressive strength training, using slow heel raises, is part of treatment, so graded loading belongs in the plan.
Where Vinys is different
- Vinys routes plantar fasciitis towards loading rather than towards protecting, because that is what the guideline describes. An app that reacts to a foot problem by making everything softer is working against the evidence.
- Calf and foot-specific stretching are built in, which is the grade A part, rather than left to a generic lower-body stretch.
- The distinction between an irritable day and a settled day is made in the session, so forefoot loading is dialled back when symptoms are reactive rather than removed permanently.
- The foot work is graded, so heel raises progress as they become available rather than starting at a level that flares it.
- Where yoga meets physiotherapy: the stretching and the strengthening in one short session, at home, on the days it is worst.
A short session to try
- 1
Downward dog, hands on wall · 30 to 45 seconds
Calf stretch at partial load, which is the grade A recommendation without the full body weight through the heel.
- 2
Toe squat · 20 to 30 seconds
Targets the plantar fascia directly, which is the specific stretch the guideline names.
- 3
Heel raise with a block between the heels · 8 to 10 slow reps
Foot strength and arch support, the graded loading side of the plan.
- 4
Heel raise · 10 to 12 slow reps
The slow heel raise that the high-load strength training evidence is built on.
- 5
Butterfly · 45 seconds
Settles the hips and lower body to finish, without asking anything more of the foot.
Slow is the active ingredient in the heel raises. If the heel is very reactive today, reduce the range before you reduce the number of repetitions.
Movements often used for this
Upper Limb Weight Bearing · 60 to 90 seconds
Downward Dog: Hands on Wall
Hands on the wall create a gentler angle that reduces load on your spine and shoulders, making the decompressive benefits of this pose accessible for almost everyone.
Hip Mobility · 60 to 120 seconds
Toe Squat
Opens the sole of your foot and toe joints, improving intrinsic foot mobility and helping to relieve plantar tension: beneficial for foot health and overall standing comfort.
Stability / Core · 30 to 60 seconds
Heel Raise: Block Between Heels
Strengthens your calf muscles eccentrically and concentrically, building the ankle power and stability essential for walking, running, and preventing falls.
Ankles and calves · 30–60 seconds of slow repetitions
Heel raise
The calf is the engine of every step, and it is trained by going slowly down, not quickly up.
Restorative · 120 to 240 seconds
Butterfly
A gentle, grounding pose that opens your inner thighs and deep hip rotators with minimal joint loading, allowing long passive holds that gradually release fascial tension.
Upper Limb Weight Bearing · 60 to 90 seconds
Downward Dog: Chair Supported
The most accessible version: a chair supports your hands, removing deep flexion demands and making this stretch gentle enough for sensitive knees, ankles, and shoulders.
Stability / Core · 20 to 60 seconds
Bridge: Mini
The most accessible bridge: minimal range makes this gentle enough for almost everyone, introducing posterior chain activation without placing excessive demand on your spine.
Transitional · 240 to 360 seconds
Surya A: Chair Supported
The most accessible sun salutation: every position adapted to a chair, making this beautiful flowing movement practice available to everyone regardless of mobility level.
Transitional · 300 to 420 seconds
Surya B: Chair Supported
The most accessible Surya B: all positions adapted to seated chair work, bringing the benefits of this extended flowing sequence to everyone.
Restorative · 300 to 900 seconds
Viparita Karani: Bent Knees
The most accessible wall version: bent knees eliminate hamstring tension so your lower back can settle into a neutral, fully decompressed position.
Balance · 20 to 40 seconds
Warrior III: Wall
The most accessible version: your lifted foot rests against the wall, removing all balance demand while building single-leg strength and spinal alignment.
Transitional · 240 to 360 seconds
Surya A: Shoulder Reduced
A sun salutation with reduced shoulder demand: no deep overhead positions, making this flowing sequence accessible for recovering or sensitive shoulders.
These are movements the clinical library marks as especially beneficial for this movement pattern, with anything it flags as a caution for the same pattern removed. A pattern is not a diagnosis, and your own session is built from your answers on the day.
Common questions
Should I rest until it settles?
The guideline describes activity modification rather than avoidance, and includes progressive loading. Complete rest tends to leave the tissue less able to tolerate the load when you go back to it.
Why does everyone tell me to stretch my calf?
Because calf stretching carries grade A evidence in the current guideline alongside plantar fascia specific stretching. Tight calves increase the load passing through the heel.
Do I need insoles?
Orthoses and taping are recommended as adjuncts in the guideline, meaning alongside the stretching and loading rather than instead of them.
Does plantar fasciitis go away?
For most people it settles with the first-line care the guideline describes: plantar fascia specific stretching, calf stretching, and graded loading. Vinys will not put a timeframe on it, because that varies enormously and anyone quoting you one is guessing.
Get it assessed if the heel pain followed a specific injury, if there is numbness or pins and needles in the foot, if the heel is hot and swollen, or if the pain is not settling at all over time.
Also called heel pain, plantar heel pain, plantar fasciopathy, sore arch. Movements are drawn from the clinically authored Vinys library, and the guidance above is sourced to the publications listed. This page is general movement information, not medical advice, and it is not a diagnosis. How the method works.