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Try these three awesome stretching exercises for instant relief of plantar fasciitis.

These exercises take less than 5 minutes to learn and use!

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Physiotherapists and podiatrists recommend plantar fasciitis exercises to help treat inflammation of the plantar fascia. Along with therapeutic footwear and additional supporters, exercises work best with this condition by relieving heel and arch pain. Stretching is considered as the best remedy. This particular exercise creates a pulling feeling rather than pain. Execute the following effective foot exercises for plantar fasciitis.

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Plantar Fasciitis Stretching Exercises Tips

(Important)

Picture the targeted muscles in your body as you do these stretches. Take deep breaths as you stretch to relax and feel the stretch intensify. Go slowly and stop if you experience any pain.

Gastrocnemius Calf Stretch Exercise

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First, stand facing the wall with your hands pushing out straight ahead at eye level. Place the affected leg behind the other and keep your back heel on the floor. Bend your unaffected knee until you feel a stretch on the affected leg. Hold this position for 20-30 seconds and repeat four times. Perform the same stretch for your other leg.

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Soleus Calf Muscle Stretch

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The soleus calf muscle stretch is much like the previous exercise, but when performing it pay attention to what parts of your body you are stretching. Besides just stretch your calf muscle, you can also shift your weight to feel a nice good stretch in your heel and throughout your plantar fascia.

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Hamstring Stretch

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Extend the affected leg at the front with your foot flexed. Bend the unaffected knee and slightly lean back. This should make your pelvis tilt. Keep your body in an upright position as you maintain the stance for 20 seconds. If both legs are affected, switch and perform the same procedure to the other leg.

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 BONUS: Achilles Tendon Stretch

Do not perform this stretch if you are currently in pain. This stretch is best performed when you are feeling well to keep your body limber and prevent injury. If this stretch seems too stressful or becomes painful even at times when your plantar fasciitis is not affecting you, do not do it.

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Go to a ladder or stairs and stand on the first step. Then, bend your heels down at the edge slowly while relaxing your calf muscles. You may feel this stretch in your calf and the back of your leg, but it is primarily meant to be felt below your calf. Hold this position for 20 seconds and slightly tighten the muscles of your calf until the heel is the same level with the step. Repeat this procedure four times. The same process will then be employed for the other leg.

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Foot Exercises For Plantar Fasciitis

Foot exercises are best performed with the assistance of equipment for maximum results with minimal time investment. My favorite plantar fasciitis exercise equipment is the Archxerciser Foot Strengthening Device made by Elgin. It can help reduce pain as well as strengthen your feet to protect you against re-injury. It’s very easy to use, and also quite portable if you need to travel or want to have it on you to use for some relief during your downtime. I highly recommend the Archxerciser as part of the complete solution for your foot pain. Night splints and proper shoes are the other most critical things to look into.

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Heel Pain Exercises. These are plantar fasciitis exercises that should be performed in the morning before getting out of bed. Many people suffer from intense pain on the heel during the first step in the morning due to the tightening of the plantar fascia muscle that commonly occurs while you sleep. Stretching and massaging of the heel reduces the pain.

 

Relief Exercises. Heel pain during the day cannot be avoided as well. However, there are plantar fasciitis stretching exercises that can help you alleviate the pain wherever you are. These exercises include stretching of the calf, hamstring and the Achilles tendon.

 

Plantar Fasciitis Physical Therapy Exercises

There are many other plantar fasciitis physical therapy exercises that can help alleviate if not treat the condition. These stretching and strengthening exercises include marble lifts and towel stretches. These exercises should be performed frequently to speed up recovery, but within reason. Do not perform the exercises so much that you begin to feel the strain becoming more painful. They should also be done with smoothness and sustainability in order to successfully achieve the desired results and reduce the risk of injury.

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Make sure to consult with your doctor before performing any exercises, and never perform an exercise if you experience any pain.

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