{"id":852303,"date":"2026-09-18T16:40:10","date_gmt":"2026-09-18T16:40:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/852303\/"},"modified":"2026-09-18T16:40:10","modified_gmt":"2026-09-18T16:40:10","slug":"the-no-1-daily-exercise-to-ease-plantar-fasciitis-pain-from-a-podiatrist","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/852303\/","title":{"rendered":"The No. 1 Daily Exercise to Ease Plantar Fasciitis Pain, From a Podiatrist"},"content":{"rendered":"

Ever felt a sharp, stabbing pain in your heel when you try to walk? It could be plantar fasciitis, a frustrating problem that affects the tissues in the bottom of the foot.<\/p>\n

\u201cIt\u2019s one of the most common foot conditions we treat,\u201d Dr. Ebonie Vincent, a podiatrist and board-certified foot and ankle surgeon, tells TODAY.com. <\/p>\n

Technically speaking, plantar fasciitis is an inflammation of the thick band of tissue that runs along the bottom of the foot, connecting the heel to the toes, Vincent explains.<\/p>\n

It causes pain in the heel which may feel sharp and stabbing, or dull and aching, per the Mayo Clinic. \u201cMost people feel with it their very first steps in the morning,\u201d says Vincent. <\/p>\n

Plantar fasciitis<\/a> is typically caused by overuse or repetitive strain of the fascia. It\u2019s more common in runners, people who stand for long periods, and anyone who has recently increased their activity level, Vincent notes.<\/p>\n

Fortunately, there\u2019s a way to relieve the pain. Vincent shares a simple daily exercise she recommends to her patients:<\/p>\n

Expert Tip of the Day: Roll a Golf Ball Under Your Foot to Relieve Plantar Fasciitis Pain<\/p>\n

The fix for that stubborn pain in your heel?<\/p>\n

\u201cRolling a golf ball under the foot is one of the most effective at-home remedies for plantar fasciitis,\u201d says Vincent.<\/p>\n

Why It Matters<\/p>\n

Rolling a golf ball under the arch and bottom of your foot acts like a massage for the tissues and muscles of the foot. <\/p>\n

\u201cThe rolling motion stretches and loosens the plantar fascia, breaks up adhesions in the tissue, and reduces the tension that causes that heel pain,\u201d Vincent explains.<\/p>\n

Plantar fasciitis can last for weeks or even months until the inflamed fascia heal, but it can be managed with home care.<\/p>\n

\u201cConsistent rolling can significantly reduce pain and recovery time,\u201d says Vincent.<\/p>\n

In addition to rolling the foot daily, you can help relieve plantar fasciitis by regularly stretching the calves, wearing supportive footwear, and gradually increasing your activity level to allow your feet to adapt first.<\/p>\n

How To Get Started<\/p>\n

The great thing about the rolling exercise is you can do it basically anywhere \u2014\u00a0at home, work or the gym. <\/p>\n

First, you need a golf ball. If you don\u2019t have one, try using a tennis ball, lacrosse ball or small bouncy ball.<\/p>\n

Make sure you\u2019re seated for this exercise, which allows you to control the pressure by pressing down with your foot.<\/p>\n

\u201cWhile seated, place the golf ball under the arch and roll slowly from the heel to the ball of the foot with gentle but firm pressure,\u201d says Vincent. <\/p>\n

Gently perform this technique, gradually increasing the pressure as tolerated. Practice this for a few minutes on each foot, daily.<\/p>\n

\u201cDo it first thing in the morning before you take your first steps, or throughout the day while sitting at your desk or watching TV,\u201d says Vincent.<\/p>\n

If your pain is severe or won\u2019t resolve with home remedies, talk to your doctor.<\/p>\n

TODAY\u2019s Expert Tip of the Day<\/a> series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.<\/p>\n","protected":false},"excerpt":{"rendered":"Ever felt a sharp, stabbing pain in your heel when you try to walk? It could be plantar…\n","protected":false},"author":2,"featured_media":852304,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[337,97],"class_list":["post-852303","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-health"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/852303","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=852303"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/852303\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/852304"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=852303"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=852303"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=852303"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}