There are many causes of heel pain but one of the biggest causes is plantar fasciitis which affects under the heel of the foot. Plantar fascia symptoms are generally reported as being worse in the morning or after periods of rest, and symptoms can last several months. A podiatrist can take a look at your heel and should be able to assess whether they believe it is plantar fasciitis or another form of heel condition. If you are sure you have plantar fasciitis there are some exercises you can do at home to help. What is the best exercise for plantar fasciitis? The best exercise may vary from person to person but rolling your foot on a ball and carrying out calf stretches are effective in helping plantar fasciitis. The ball helps massage and stretch the fascia structure. You can use a small ball such as a tennis or golf ball and it can be done while sitting down at home or under your office desk. Doing this regularly throughout the day can make a difference Calf stretches reduce flattening of the foot which aggravates the fascia. Calf stretches can be carried out by slowly lowering your heels off a step, where you will feel a stretch in your calf muscles. If you hold the stretch for 20 seconds and then repeat a few times throughout the day, this should also gradually help your symptoms. Does walking help or hurt plantar fasciitis? The first few steps after sleeping are typically the most painful but after severa