These exercises will make the plantar fascia more tolerant to load. They can also be done by individuals trying to wean off plantar orthoses.
Strengthening the intrinsic muscles of the foot
This exercise helps to develop awareness for the intrinsic muscles of the foot, which are small muscles inside the foot. They are also helpful for those with plantar fasciopathies, as they help decrease tension in the plantar fascia by getting the arch muscles to be more active. Finally, strengthening the intrinsic muscles of the foot is useful when transitioning to minimalist shoes or weaning off orthotics.
Heel drop exercise
This exercise can be used to strengthen the posterior chain of the leg and foot (Achilles tendon, plantar fascia). Depending on symptoms, it can be done as much as twice a day for 3 sets of 20-40 repetitions. The exercise can be progressed by adding weights, for example. The heel drop exercise is helpful for plantar fasciopathy, Achilles tendinopathy, shin splints, peroneal tendinopathy and tibialis posterior tendinopathy.