If you wake up with sharp heel pain that makes your first steps difficult, you may be dealing with plantar fasciitis—a common source of heel discomfort.
This condition happens when the thick band of tissue running from the heel to the toes becomes inflamed, usually from overuse, strain, or tight muscles.
The plantar fascia supports the foot’s arch, and when irritated, it causes stabbing pain, most noticeable in the morning or after sitting. Runners, people on their feet all day, and those in unsupportive shoes are most at risk.
Without treatment, plantar fasciitis can turn chronic, making daily movement painful. Early care with targeted exercises is the best way to prevent long-term issues.
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7 Exercises to Ease Heel Pain
1. Towel Stretch
A gentle move that improves flexibility in the calf and plantar fascia.
• Sit with legs straight, loop a towel around the ball of your foot.
