Heel pain8 min read · Updated
Plantar Fasciitis Exercises: Training With Heel Pain in Singapore
The short answer
Plantar fasciitis is strain of the tissue under the foot that links the heel to the toes.
- The core self-care is calf and plantar fascia stretching, supportive shoes and easing the load that flares it.
- A 2015 trial found heel raises gave faster relief at 3 months than stretching, with no difference by 12 months.
- AAOS says more than 90% of people improve within 10 months of simple treatment.
- See a doctor if it does not improve within 2 weeks, is severe or comes with numbness.
From S$50 a session. First session 10% off.
Written by the Fit Titans coaching team. Edited by Theon. How we write guides
Plantar fasciitis is heel pain that is worst on your first steps in the morning.
This page is for people a doctor or physio has already seen, or whose symptoms are mild and typical. It covers the warning signs, the plantar fasciitis exercises with evidence behind them, how long recovery takes and how to keep training. It is general information, not medical advice.
On this page (10)
- 1. What is plantar fasciitis?
- 2. What are the symptoms of plantar fasciitis?
- 3. What causes plantar fasciitis?
- 4. When should you see a doctor for heel pain?
- 5. What plantar fasciitis exercises does the evidence support?
- 6. Do shoes and load management help plantar fasciitis?
- 7. How long does plantar fasciitis take to heal?
- 8. Can you still exercise with plantar fasciitis?
- 9. When can you run again with plantar fasciitis?
- 10. How does a Fit Titans coach help with plantar fasciitis?
Key facts
- Pain is worst on the first steps after sleep or rest, and eases as you move (NHS, SGH Podiatry)
- SGH Podiatry says rest is typically advised for 3 to 8 weeks, about six weeks on average, depending on severity
- In a trial of 48 patients, heel raises every second day beat daily stretching on foot function at 3 months, with no difference at 12 months (Rathleff et al., 2015)
- A 2021 best practice guide built on 51 trials puts taping, plantar fascia stretching and individual education at the core of care (Morrissey et al.)
What is plantar fasciitis?
Plantar fasciitis is pain under the heel and arch from strain of the plantar fascia, the tissue that links the heel bone to the toes. The NHS says it is not always clear why it happens.
Plantar fasciitis
- Strain of the plantar fascia, which links the heel bone to the toes
- Pain under the heel and arch
- The most common cause of heel pain, in one foot or both, says SGH's Department of Podiatry
Heel spur
- Sometimes used as another name, but Changi General Hospital notes the two are not the same
- A spur can cause no symptoms
- A painful heel can have no spur
What are the symptoms of plantar fasciitis?
The classic sign is first step pain. It hurts most on the first steps after waking or after sitting a long time, then eases as the foot warms up.
- On wakingFirst stepsWorst on the first steps in the morning or after rest (SGH Podiatry).
- A few minutes inEasesIt eases after a few minutes of walking (SGH Podiatry).
- Later in the dayBuilds on your feetIt can build with long periods of standing, walking or running (NHS).
- After exerciseWorse after than duringAAOS says the pain is often worse after activity than during it.
It sits at the bottom of the heel and the arch (NHS, CGH). Stretching the sole, by raising your toes or climbing stairs, can hurt (NHS).
What causes plantar fasciitis?
Usually a jump in load on the foot, often with tight calves. The risk factors below come from the NHS, AAOS, CGH and SGH Podiatry.
| Risk factor | Source |
|---|---|
| Age 40 to 60 | NHS, AAOS |
| A sudden increase in standing, walking or running, or a return to hard exercise after a long rest | NHS, SGH Podiatry |
| Running or jumping sports, or starting exercise on hard surfaces | CGH, NHS |
| Tight or short calf muscles, or limited ankle movement | NHS, CGH, SGH Podiatry |
| Thin soled or unsupportive shoes | NHS, SGH Podiatry |
| Long hours standing on hard floors, as in teaching or factory work | AAOS |
| Being overweight | NHS, AAOS |
When should you see a doctor for heel pain?
See a GP or polyclinic doctor before you train it if any of these apply. The list is from the NHS. SGH Podiatry says mild heel pain does not need a rush to the doctor, but to go if it has not cleared after a week of better shoes and home care.
- 01Severe painOr pain that stops your normal activities.
- 02Getting worseOr keeps coming back.
- 03No better after 2 weeksOf self-care.
- 04Tingling or loss of feelingIn the foot.
- 05Diabetes with foot pain, because foot problems can be more serious with diabetes.
A coach is not the person to tell you it is plantar fasciitis. If no one has looked at your heel and the pain is not the typical pattern above, see a doctor or physio first. How to choose is set out in physio or personal trainer.
What plantar fasciitis exercises does the evidence support?
Calf and plantar fascia stretches first, with heel raises as an option your physio may add. AAOS calls stretching the calves and plantar fascia the most effective way to relieve the pain. The holds below are as each source gives them.
| Exercise | How | Dose given by the source |
|---|---|---|
| Wall calf stretch | Lean on a wall, back knee straight, heel down | Hold 10 seconds, 20 times each foot (AAOS). At least 10 to 15 seconds, a few times (SGH Podiatry) |
| Plantar fascia stretch | Seated, pull the toes back toward you, a towel round the big toe helps | Hold 10 seconds, 20 times each foot, best before you stand in the morning (AAOS) |
| Towel calf stretch | Seated, legs out, loop a towel under the ball of the foot and pull gently | At least 10 to 15 seconds, a few times (SGH Podiatry) |
| Single-leg heel raise | Rise on one foot with a towel rolled under the toes | Every second day, progressive load (Rathleff et al.) |
On heel raises, the Rathleff trial gave 48 patients shoe inserts plus either daily plantar fascia stretching or high-load heel raises every second day. The heel raise group scored 29 points better on the Foot Function Index at 3 months.
At 1, 6 and 12 months there was no difference. The 2021 best practice guide notes an absence of high-quality trials of progressive strengthening, so treat heel raises as promising, not proven.
CGH's sports physio programme also lists single-leg mini squats, single-leg bridges, a hip flexor stretch and a soleus lunge stretch.
Do shoes and load management help plantar fasciitis?
Yes. Both sit in the core advice from every source we read. The aim is less strain on the heel while it settles.
Do
- Supportive shoes all day: SGH Podiatry says wear them at all times, at home too, and suggests running shoes or sneakers with arch support.
- A small heel drop: the 2021 guide advises shoes with a rearfoot to forefoot drop.
- Break up static load: the same guide says split long periods of standing.
- Ice if it helps: SGH Podiatry suggests rolling the foot on a frozen bottle for 5 minutes, three times a day.
Skip for now
- High heels, flip-flops and backless slippers (NHS).
- Barefoot walking on hard floors (NHS).
- Barefoot or flat shoes until symptoms fully resolve (the 2021 guide).
- 01Core planThe shoe and load changes above.
- 02Shockwave therapyThe 2021 guide adds it if the core plan is not enough.
- 03Custom orthosesThen custom orthoses.
CGH lists injections and shockwave among its treatments. Those are for your doctor or physio to decide.
How long does plantar fasciitis take to heal?
Weeks to months, and it is often slow. The figures below are all from the sources we read.
| Source | What it says |
|---|---|
| SGH Podiatry | Rest typically advised for 3 to 8 weeks, about six weeks on average, depending on severity. Prognosis very good if treatment is followed |
| AAOS | More than 90% improve within 10 months of starting simple treatment. Surgery is usually considered only after 12 months of nonsurgical care |
| Morrissey et al. 2021 | Prognosis is good but resolution is likely to be slow. Core care is tried for about 4 to 6 weeks before adding other treatment |
Can you still exercise with plantar fasciitis?
Yes, if you pick work that does not load the heel. The NHS suggests low-impact exercise such as swimming, and AAOS names cycling and swimming. SGH Podiatry says to avoid active sports during the acute phase.
Here is how our coaches keep you training around it. This is coaching practice, not medical fact, and it runs inside your physio's plan:
- 01Upper body and trunkSeated or bench presses, rows, pulldowns and core work keep strength going with no load through the heel.
- 02Cycling and swimmingStationary bike, the condo pool or deep water work keep your fitness up while running is paused.
- 03Lower body, heel friendlyGlute bridges, seated leg work and hinges in supportive shoes, chosen so the foot stays comfortable.
- 04The physio's foot workStretches and heel raises done as your physio set them, logged so you can show them at the next visit.
- 05A pain checkIf first step pain is worse the next morning, the next session does less on the feet.
When can you run again with plantar fasciitis?
When your physio or doctor says so. None of the sources we read sets a date, so we do not either. The 2021 guide says a stepped increase in load, guided by the clinician, is the approach experts describe.
- 01Walk firstBrisk walks in supportive shoes that leave the next morning no worse.
- 02Short run and walk intervalsOn flat, even ground, with one change at a time.
- 03Watch the morning afterFirst step pain is the guide. Worse means step back.
- 04Then build distancePaced as in our 2.4km run training plan, or the restart rules in returning to exercise after a long break.
That order is coaching advice, not a medical protocol. Your physio's return to running plan comes first.
How does a Fit Titans coach help with plantar fasciitis?
A coach keeps you fit and follows your physio's plan. A coach does not diagnose or treat plantar fasciitis. If knees also hurt, see our knee injury training page. How coaching sits beside physio is on our injury rehab page.
A coach comes to your home, your condo gym, a park or a gym that allows outside trainers, and some coach over video. The first session is a paid trial at 10% off the coach's rate. After that, sessions come in packs of 5, 10, 15 or 20, paid by PayNow.
Questions about plantar fasciitis
What are the best plantar fasciitis exercises?
Calf stretches and plantar fascia stretches, which AAOS calls the most effective way to relieve the pain. AAOS suggests holding each for 10 seconds, 20 times per foot. A 2015 trial found single-leg heel raises gave faster relief at 3 months, with no difference later. Your physio sets your plan.
Why does plantar fasciitis hurt most in the morning?
First step pain after sleep or rest is the classic sign in NHS and SGH Podiatry advice. It usually eases after a few minutes of walking as the foot warms up. AAOS suggests doing the plantar fascia stretch before you stand up in the morning.
How long does plantar fasciitis last?
SGH Podiatry says rest is typically advised for 3 to 8 weeks, about six on average. AAOS says more than 90% of people improve within 10 months of simple treatment. The 2021 best practice guide warns that resolution is likely to be slow.
Can I keep running with plantar fasciitis?
Ask your physio or doctor. SGH Podiatry advises avoiding active sports in the acute phase. The NHS and AAOS suggest low-impact exercise such as swimming or cycling meanwhile. A coach can keep your fitness up with those and strength work.
When should I see a doctor for heel pain?
The NHS says see a GP if the pain is severe, getting worse, keeps coming back, has not improved after 2 weeks of self-care, comes with tingling or numbness, or you have diabetes. SGH Podiatry says go if it has not cleared after a week of better shoes and home care.
About this guide
Published
Sources (6)
Sources
- Plantar fasciitis (checked 8 Nov 2026) · NHS
- Plantar fasciitis (checked 8 Nov 2026) · Changi General Hospital
- Heel pain? You could have plantar fasciitis, Department of Podiatry, SGH (checked 8 Nov 2026) · HealthXchange, SingHealth
- Plantar fasciitis and bone spurs (checked 8 Nov 2026) · American Academy of Orthopaedic Surgeons (OrthoInfo)
- Rathleff et al. High-load strength training improves outcome in patients with plantar fasciitis: a randomized controlled trial with 12-month follow-up. Scand J Med Sci Sports 2015, 25(3) (abstract checked 8 Nov 2026) · Europe PMC
- Morrissey et al. Management of plantar heel pain: a best practice guide informed by a systematic review, expert clinical reasoning and patient values. Br J Sports Med 2021, 55(19) (checked 8 Nov 2026) · Europe PMC
General information, not medical advice.
