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Top 4 Exercises to Effectively Relieve Plantar Fasciitis Pain

To reduce the pain you need to be committed to a daily routine of exercises and stretches. See our recommend 5 minute daily routine to reduce the pain. Follow the exercises and stretches (on the following pages) in order every morning and night and once during the day if possible to gain the most benefit.

Exercise 1: Stretch Your Plantar Fascia

These seated stretching exercises will help warm up and relieve plantar fasciitis morning pain or stiffness. Remember to sit up straight while you do them. Cross one leg over the other for the big toe stretch. Grab your big toe, pull it gently toward you, and hold for 15 to 30 seconds. Do this three times, then reverse and do the same with the other foot.

plantar fasciitis

Exercise 2: Stretch Your Calves

- Stand arm’s length from a wall

- Place your right foot behind your left

- Slowly and gently, bend your left leg forward

- Keep your right knee straight and your right heel on the ground

- Hold the stretch for 15 to 30 seconds and release x 3 times

- Reverse the position of your legs, and repeat

 

 

If the above is painful - remember to ease you way into these exercises and stretches. We don’t want you to damage your calf muscles to the point they are too sore for you to walk or complete the same stretches tomorrow.

We highly suggest you start with the below towel stretch or ease into the stretch without the use of a wall for the first 2-3 days if your body is not used to physical activity, so your muscles can adapt to the program.

 

Once you have performed the exercises for at least a 5 days you may wish to try the below more advanced calf stretch using a step – remember to support yourself by holding the wall or guide rail. And start with both feet rather than just one at a time.

plantar fasciitis

Exercise 3: Foam Roll Your Calves & Hamstrings

The pain might be in your foot but the problem is quite often tightness further up your legs. If possible along with day stretching try to foam roll your calves and hamstrings as well. Adding the rolling to your routine will really help with increasing your flexibility and increase the range of motion in your feet and ankles.

plantar fasciitis

Exercise 4: Roll Your Plantar Fascia

These seated stretching exercises will also help relieve plantar fasciitis. Remember to sit up straight while you do them.

While seated, roll your foot back and forth over a frozen water bottle, ice-cold can, tennis or foam ball. Do this for one minute and then switch to the other foot.

After a few days you maybe at a point where you can place more weight on your plantar fasciitis – to do this, perform these rolling exercises while standing rather than in a seated position. Remember as always ease into it, the goal is for you to be able to perform these exercises multiple times a day. Do not stress or damage you muscles to the point where you can’t perform these each day due to soreness.

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Plantar Fasciitis Pain Relief

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