The Most Efficient Stretches For Plantar Fasciitis

Plantar fasciitis can easily become one of the most harmful elements in your life. Simply put, those who suffer from the affection may ignore it for a while, but at some point, its pains become impossible to cope with. That’s why it’s important to treat it, to cure it as fast as possible.

Whether it comes to preventing it or perhaps handling it in an incipient stage, stretching exercises represent one of the simplest naturist ways to do it. The affection relates to the plantar fascia inflammation. This tissue connects your heel and toes. You know you have a problem if you ever feel pains when you start walking in the morning.

Treatments for this issue can be quite diversified. The medical ones are rarely adopted because they are invasive and mostly relate to surgeries. Luckily, there are natural ways to get over this issue too. For example, a few changes in your diet can work wonders in the long run. The same goes for random exercises, but especially these stretches. Believe it or not, even doctors tend to recommend this natural approach because it is less harmful and quite productive over short periods of time.

Now, let’s see the list with the top rated stretching techniques!

The Most Effective Stretches For Plantar Fascia

Stretching Calves

Stretches for plantar fasciitis often target the calf. It may not look like the calf has something to do with the heel, but it does. In fact, this is one of the main steps in recovering. Some people need to perform these exercises on both feet, while others should only stick to the affected one.

A little anatomy can help you understand the necessity of calf stretching. In this part of the leg, there are not more than two different muscles that are attached to your heel. Therefore, these are the parts you have to work on. Stand against a wall or a table (something stable) and slide the affected foot back. It should be a foot away from the other. Make sure that you keep the heel on the ground, though.

You will inevitably feel a burning tension in the calf. There is a stretch or a discomfort – whatever you want to call it. At that point, you will need to hold the position for around half a minute. Slightly bend both knees a little once this time frame is over. This move will put even more pressure on the foot.

Once again, you will need to hold this position for half a minute. Repeat the exercise more times in a row and perform it whenever you got some extra time on your hands.

Massaging with Ice

Ice massages represent some of the least known and most effective ways for combating the pain inflicted by plantar fasciitis. They are not actual massages, but they are not actual stretches either.

So, what does this exercise imply? Simple! Get a small plastic bottle and fill it with water. Put it in the freezer and let it go hard. Keep an eye on it every once in a while because of water gains in volume when it freezes, so you risk breaking it.

Once frozen, take it out and put it on the floor. Place the affected sole on it and start rolling it back and forth. The bottle massages and relaxes the sole, but it also helps against the inflammation due to the massage.

Most commonly, you should perform this exercise when you get back home after a long day – or at least in the evening. Do not expect any comfort because the cold profile of this bottle will be quite challenging. However, a little cold is a lot better than severe pains.

Stretching Calves in Bed

This is one of the favorites from this list because you can perform it in the comfort of your bed! The first steps when you wake up are the harshest. You feel the pain going through the whole body. How do you break this cycle then? Simple! Do this easy yet effective exercise before leaving the bed.

Get a towel, a belt or a long sock – it does not matter. Sit and keep the leg straight. Get the towel behind the superior side of the sole – close to the toes, then pull toward you. You should feel a stretch right away. Keep it for half a minute and repeat this exercise a few times before leaving the bed.

Massaging with a Tennis Ball

Everyone would love a professional performing some of these techniques and massage their soles. But if you want something cheap, get a tennis ball. Put it on the ground, get your sole on it and start rolling it. Put some pressure on it. Soreness is alright to experience, but pains mean that you should take it easy or just rest for a little.

Stretching Soles

You probably know already that these stretches simply loosening affected tissues up. How do you do it? Simple! You do not always need equipment to perform these exercises. Pull toes up with the hand until you feel the pressure and stretch close to the ball. This pressure may also go down toward the heel. Once you achieve it, hold the position for half a minute and do it whenever you got some extra time.

Losing Plantar Fasciitis

Along with these useful exercises, final conclusion Fast Plantar Fasciitis Cure also provides more types of exercises for pain relief, not to mention a few dietary changes that can add to the naturist treatment. Keep in mind that the naturist treatment is not an instant fix, though, yet you might need between 5 and 20 days to observe a visible outcome in how the pain occurs. Most people can notice fewer painful episodes during the first days.


As a short, you do not necessarily need a surgery to overcome these problems, but just a little attention and some mild changes in your lifestyle. Some stretches, a few foot-focused exercises and some dietary changes will work wonders before you even realize it. Furthermore, they make a natural and risk-free choice that will not invade you for positive results.


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