Plantar Fasciitis Children Exercises: 6 Expert-Backed Moves

If your child has been complaining about heel pain, especially that first-step pain in the morning, plantar fasciitis could be the reason. It's more common in children than most parents realise, but the right exercises can make a real difference.

Here, we'll walk you through 6 exercises for children with plantar fasciitis, what each one does, how to do it safely at home, and what to watch out for along the way.

What Causes Plantar Fasciitis in Children

Plantar fasciitis happens when the band of tissue running along the bottom of the foot, the plantar fascia, becomes inflamed from overuse or strain [1].

In children, this is often triggered by:

Growth spurts, where bones grow faster than the surrounding soft tissues can keep up with, create tension in the arch and heel.

Excessive activity load, tight calf muscles, and poorly fitted shoes all add to the problem.

Around 50% of sports-related injuries in children are overuse injuries, and plantar fasciitis sits firmly in that category [2].

Effects of Plantar Fasciitis in Children

Without management, it can lead to altered gait patterns, reduced activity, and long-term foot problems that follow your child into adulthood.

The most effective approach combines stretching, strengthening, and the right footwear.

6 Plantar Fasciitis Exercises for Children That Actually Work

1. Plantar Fascia Stretch for Children With Heel Pain

This is the most targeted exercise for plantar fasciitis in children. It works by pulling the toes back toward the shin, creating tension along the arch and lengthening the tight, inflamed fascia.

Have your child sit with the affected leg crossed over the opposite knee

They should use the same side of their hand to pull all toes back gently, not just the big toe

With the other hand, press the thumb along the arch. It should feel firm, like a guitar string

Hold for 10 seconds, 3 repetitions, 2 to 4 times daily

Most children notice reduced morning pain within 2 to 4 weeks. The most common mistake is bouncing instead of holding, which causes more irritation rather than relief.

2. Calf Stretch for Children With Plantar Fasciitis

Tight calf muscles increase the load on the plantar fascia by limiting how much the ankle can flex during walking and running. This stretch addresses that directly.

Your child should stand facing a wall with both hands at shoulder height

The affected leg goes back with the heel flat on the floor and the knee straight

They then lean forward from the hips until they feel a strong pull in the upper calf

Hold for 20 to 30 seconds, 3 to 5 repetitions, several times daily

Watch from the side to make sure the back heel stays down throughout. The moment it lifts, the stretch stops working. Children should stretch barefoot where possible for better feedback and technique.

3. Towel Curl Exercise for Plantar Fasciitis in Children

This exercise strengthens the small muscles inside the foot that support the arch, taking load off the plantar fascia during movement.

Your child sits in a chair with a small hand towel flat on a smooth floor

Using only their toes, they scrunch the towel toward them while keeping the heel planted

They must do 10 to 20 repetitions, 1 to 3 times daily

It's best introduced after 2 to 3 weeks of stretching rather than right away. Strength improvements typically show within 6 weeks of consistent practice.

4. Short Foot Exercise for Children's Plantar Fasciitis

This is a more advanced move that targets the deep stabilising muscles of the arch without engaging the toes at all.

Your child sits with feet flat on the floor and tries to "shorten" their foot by pulling the ball of the foot toward the heel, creating a visible dome in the arch.

Toes stay completely straight throughout

Hold for 10 to 30 seconds per repetition

Have your child watch their own foot to see the arch lift. If the toes curl, the wrong muscles are working. This exercise suits children aged 9 and up with good body awareness. Motor learning typically happens within 1 to 2 weeks, with functional benefits following at 4 to 8 weeks.

5. Ball Rolling for Children With Plantar Fasciitis Pain

Ball rolling provides immediate relief by improving blood flow to the inflamed tissue and releasing tension in the fascia. It's the exercise children tend to enjoy most, which makes it great for keeping them consistent with the full routine.

Your child sits in a chair and rolls a tennis ball slowly from the heel through the arch to the ball of the foot for 3 to 5 minutes per foot

The pressure should feel uncomfortable but never sharp

Use the 7 out of 10 rule: if discomfort goes above 7, ease off

Rolling after a warm bath maximises the benefit. Daily use, even on pain-free days, helps prevent flare-ups.

6. Heel and Toe Raises for Plantar Fasciitis in Children

This exercise builds calf strength and improves circulation to the heel and arch through controlled, alternating movement.

Your child stands with feet hip-width apart, rises slowly onto their toes, and holds for 3 to 5 seconds

Then, your child should lower and lift the toes off the ground while keeping the heels down. That's one full cycle

Do 10 to 15 repetitions, 2 to 3 sets, once or twice daily

Children typically notice reduced morning stiffness within 2 to 4 weeks. This one fits easily into daily routines. For example, you can get them to do it while brushing teeth or during TV time.

Helping Your Child Recover From Plantar Fasciitis With the Right Support

These 6 plantar fasciitis exercises for children work best when they're done consistently and paired with the right footwear. Supportive shoes with proper arch support and cushioning reduce the strain on the plantar fascia during everyday movement, giving the exercises a better foundation to work from.

First Walkers shoes are designed with firm arch support, cushioned soles, and proper heel stability, exactly what a child managing plantar fasciitis needs between exercise sessions.