Plantar fasciitis in pregnancy: causes, symptoms, treatments, and soothing exercises
Learn about symptoms of plantar fasciitis during pregnancy, how to relieve them, and how exercise can help.
Table of Contents
Foot pain can be unexpected during pregnancy — especially plantar fasciitis, which causes discomfort along the bottom of your foot near the heel. This condition can develop as your body changes during pregnancy, with changing posture and muscle tension sometimes playing a role.
“Plantar fasciitis during pregnancy can be uncomfortable and impact your mobility, but simple changes to your routine can often help,” says Holly Tipp, PT, DPT, a Hinge Health physical therapist..
Here, learn more about what causes plantar fasciitis in pregnancy, and how to prevent and treat it — especially with exercises from Hinge Health physical therapists.
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Holly Tipp, PT, DPT
Dr. Tipp is a Hinge Health physical therapist specializing in orthopedic and pelvic health physical therapy. She has a special interest in pelvic pain, oncology, and shoulder rehabilitation. Read More
Jillian Kleiner, PT, DPT
Dr. Kleiner is a Hinge Health physical therapist and a board-certified athletic trainer. Read More
What is plantar fasciitis?
Plantar fasciitis is a common cause of pain along the bottom of your foot that can make everyday activities feel challenging. The plantar fascia is a strong band of tissue running from your heel to your toes. It plays a key role in supporting the arch of your foot, absorbing shock, and providing stability with each step. Plantar fasciitis develops when the plantar fascia becomes irritated or inflamed. This often happens when extra tension or strain is placed on it — sometimes due to tight or weak muscles in the lower body.
People with plantar fasciitis typically feel pain first thing in the morning or after sitting for an extended period, says Dr. Tipp. That’s because the plantar fascia can tighten up when you’re off your feet, and the sudden stretch when you start moving again can bring on discomfort or pain, especially in the heel or the arch.
During pregnancy, especially in the second and third trimesters, several changes can contribute to plantar fasciitis:
Changes in posture. As your center of gravity shifts and your lower back develops a deeper curve (lumbar lordosis), this can increase tension through the back of your body and down into your legs, which can strain the plantar fascia. “There’s a close relationship between hamstring tightness, calf tightness, and plantar fasciitis,” says Dr. Tipp.
Increased load. As your body changes during pregnancy, your feet may have more to support than usual. This added demand can place extra stress on the plantar fascia, which may contribute to tension or discomfort in the bottom of your feet, especially with prolonged standing or activity.
Foot swelling. Feet are more prone to swelling during pregnancy, and the use of less supportive footwear to accommodate this can add to plantar fascia stress. “Plus, if your feet swell due to pregnancy, you may choose less supportive footwear, which can also contribute to plantar fasciitis pain,” adds Dr. Tipp.
Reduced activity levels. In later stages of pregnancy, it’s common to be less active. Prolonged periods of inactivity can cause the plantar fascia to tighten, making discomfort more likely when you become active again.
Symptoms of plantar fasciitis in pregnancy
It’s common to notice pain or discomfort in your heel or foot during pregnancy, especially with your first steps in the morning or after resting. Morning heel pain can happen because your foot is usually relaxed and slightly pointed while you sleep, so your first steps may feel a bit stiff or uncomfortable as your body wakes up and gets moving.
Common symptoms of plantar fasciitis while pregnant include:
Treatments for plantar fasciitis in pregnancy
Managing plantar fasciitis during pregnancy can involve a combination of targeted physical therapy exercises, staying active, using supportive footwear or custom orthotics, applying kinesiology tape, using ice, elevating your feet, and wearing shoes on hard surfaces — all of which can help relieve pain and improve comfort. Here’s more on each of these strategies:
Try physical therapy and targeted exercises. Targeted exercises help stretch tight muscles, strengthen your feet, and support the tissues in your arch without making your pain worse. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist (PT) in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.
Stay active. Targeted plantar fasciitis exercises are designed to help with recovery, but any type of movement — like walking, stretching, or even household chores — can improve plantar fasciitis pain. “It’s understandable for it to feel tough or even wrong to stay active when your feet hurt,” says Dr. Tipp. “But movement in your comfort zone is still important. Look for activities that are easy on your feet, like recumbent biking or a restorative yoga class, and let your own comfort guide you.” Check with your healthcare provider before starting a new exercise routine or continuing your usual workouts during pregnancy, especially if you have any medical conditions or are at higher risk for pregnancy complications.
Try custom orthotics or shoe insoles. Extra arch support can help distribute pressure more evenly across your feet, reduce strain on the plantar fascia, and promote proper alignment while walking or standing, says Dr. Tipp.
Use kinesiology tape. Kinesiology tape is a stretchy, adhesive tape that’s applied to the skin to provide gentle support without restricting movement. Your physical therapist can show you how to apply tape that supports your arch and heel, helping to relieve tension on the plantar fascia and reduce pain during daily activities.
Apply ice. “Rolling a frozen water bottle under your foot can help reduce pain and inflammation in the plantar fascia, targeting the entire base of your foot and heel,” says Dr. Tipp.
Elevate your feet. Sitting with your feet up can reduce swelling and improve circulation, which can ease pressure on the plantar fascia, especially after long periods of standing or activity.
Wear shoes on hard surfaces. Walking barefoot on hard surfaces can irritate the plantar fascia, so always wear supportive shoes when walking on concrete or other hard surfaces.
Physical therapy for plantar fasciitis in pregnancy
Physical therapy is a key treatment for plantar fasciitis during pregnancy, focusing on safe movement, targeted exercises (see examples below), and stretches to help relieve discomfort and support your changing body. The goal is to strengthen and stretch the muscles that support your arches and heels, improve flexibility in your calves and feet, and help reduce strain caused by postural changes during pregnancy.
Your plantar fascia often gets tight when other muscles are tense, and there’s usually some underlying weakness as well, says Dr. Tipp. “Think of your feet and legs like a team. If some team members aren’t as strong or are feeling tired, others have to work harder to pick up the slack,” explains Dr. Tipp. That’s why, in addition to stretching, it’s important to build strength in your feet and legs, so all of your lower body muscles can work together and take some of the pressure off your plantar fascia, she explains.
Exercises to relieve plantar fasciitis
Want expert care? Check if you're covered for our free program →- Seated hamstring stretch
- Standing calf stretch
- Calf raises
- Toe yoga
Practicing these exercises regularly can play an important role in relieving plantar fasciitis and supporting foot health. The seated hamstring stretch targets the back of your leg to ease tension, while the standing calf stretch helps release tightness in your calves, both of which can take pressure off your feet. Calf raises are useful for building calf strength and resilience, which in turn helps support your arch and plantar fascia. Toe yoga focuses on foot muscles and coordination, providing extra stability and reducing the risk of plantar fasciitis flares.
Together, these movements build overall flexibility, strength, and stability in the lower body and feet, helping to reduce discomfort and keep you moving comfortably. “When you practice these stretches and exercises consistently, you’re giving your feet the support they need for pain relief and daily activities,” says Dr. Tipp.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Pelvic floor physical therapy is more than just kegel exercises. Various exercises tailored to your symptoms and needs are key to getting relief. Pelvic floor PT can relieve many different pelvic issues, such as pelvic pain, painful sex, and urinary incontinence.
Members of the Hinge Health pelvic health program experience an average 67% reduction in pelvic pain and 54% reduction in urinary incontinence within the first 12 weeks. Learn more*.
How to prevent plantar fasciitis during pregnancy
Taking steps such as wearing supportive shoes, changing positions often, including gentle stretches, and using compression socks can all help reduce your risk of developing plantar fasciitis during pregnancy. Here’s more about these options:
Choose supportive footwear. Supportive shoes with arch and heel support help distribute weight evenly and reduce strain on the plantar fascia with every step. Shoes like flip-flops, ballet flats without arch support, or high heels that restrict your feet and toes may not provide enough support for some people. The best shoe choice will vary from person to person, so consider what feels most comfortable and supportive for your feet.
Change positions frequently. Prolonged standing, walking, or staying in any position too long can tighten the fascia and calf muscles, which can worsen pain and inflammation, says Dr. Tipp.
Perform gentle stretches. “Stretching improves flexibility, relieves tension in the fascia, and promotes healing by increasing blood flow,” says Dr. TIpp.
Use compression socks. They can reduce swelling, improve circulation, and provide light pressure that helps manage inflammation and discomfort throughout the day.
When to see a doctor
Plantar fasciitis often improves with physical therapy or simple treatments. But if your plantar fasciitis pain is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It’s also a good idea to get care if you have:
Persistent or worsening pain
Difficulty walking or bearing weight
Swelling, redness, or warmth in the heel or calf
Numbness or tingling in the foot
Pain that interferes with sleep or daily activities
Pain that doesn’t get better with a change in position
PT tip: Movement supports healing
It’s natural to feel unsure about staying active when you have discomfort, but gentle movement can actually encourage recovery, says Dr. Tipp. Listening to your body is important, but staying active is safe and can be very beneficial. “Exercising with plantar fasciitis, especially during pregnancy, may cause some initial discomfort,” says Dr. Tipp. “But as you continue to strengthen and support your muscles, you’ll likely see improvement in your symptoms.”
How Hinge Health can help you
If you have pelvic pain or symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
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Gulrandhe, P., Yadav, V., & Naqvi, W. M. (2023). Correlation Between Foot Posture and Hamstring Muscle Tightness. Cureus, 15(7), e42046. doi:10.7759/cureus.42046
Edith Cowan University. (2022, August 15). Exercise answer: Research shows it's how often you do it, not how much. ScienceDaily. Retrieved from www.sciencedaily.com/releases/2022/08/220815085707.htm
Trojian, T., & Tucker, A. K. (2019). Plantar Fasciitis. American Family Physician, 99(12), 744–750.
Buchbinder, R. (2022, November). Plantar Fasciitis. UptoDate. Retrieved from https://www.uptodate.com/contents/plantar-fasciitis
Effect of Using Medial Arch Support on Foot Pain (Plantar Fasciitis) in Pregnant Women. (2025). Jurnal Keterapian Fisik, 10(1), 36-45.doi:10.37341/jkf.v10i1.465
Foraldy, J., Seilly Jehosua, Ansye Momole, Rizal Tumewah, Runtuwene, T., & Mariane, W. (2024). Plantar Fascia Thickness Difference Between Pregnant and Nulliparous in Indonesia. Journal of Medical Ultrasound, 32(4), 323–328. doi:10.4103/jmu.jmu_142_23