Plantar Fasciitis Stretches – Heel Pain Relief

Every year more than two million people have to be treated for plantar fasciitis and many of them have to undergo plantar fasciitis stretches in order to recover .

Plantar fasciitis is one of the main causes of heel pain , which occurs when the strong band of tissue that supports the arch of the foot becomes irritated or inflamed.

This problem causes intense pain in the heel, which invites limping once you try to take steps.

Although it can extend to the edge of the feet, the most normal thing is that the intensity of the pain diminishes to or disappears after walking a few minutes or exercising the affected foot.

What is the plantar fascia?
The plantar fascia is a long, thin ligature that is located under the skin at the base of the foot.

It is a tissue similar to a tendon that connects with each of the bones that form the foot pad.

The linkage connects the heel with the front and supports the arch so that it can make the efforts to have to support the weight of the body in each movement.

However, when there is too much pressure, whether due to overweight or undue stress, the tissues are damaged and tear, resulting in severe pain resulting from the inflammation and stiffness of the heel or better known as plantar fasciitis .

Risk factor’s


So far researchers of this disease have not been able to identify a specific cause that explains the problem. However , there are different factors that can increase the risk of suffering from this condition.

  • That the muscles of the calf are tense and make difficult the flexion of the foot and pull the fingers close to the tibia.
  • Being overweight or obese
  • Have a very pronounced arch.
  • Perform a repetitive impact activity (running or certain sports).
  • Start a new activity or more intense than usual.

Pain is the general symptom of this condition . However, the following details can be taken into account:

  • Feel pain at the base of the foot near the heel.
  • Feeling pain when taking the first steps after getting out of bed in the morning, or after a long period of rest .
  • Severe pain after exercising or other activity that involves movement.

Exercises to relieve the symptoms – Plantar fasciitis stretches

Exercise is one of the best therapies to reduce and prevent the bothersome symptoms of plantar fasciitis , especially when they tend to be recurrent.

There are some easy plantar fasciitis stretches that can be performed to strengthen the foot and combat this problem .

Exercise 1

Feet woman

  • Look for a step or some straight platform, and stand at the end with the tip of the foot firmly and the heels slightly raised .
  • Lower the heel carefully without bending the knees, letting the toes rise naturally.
  • Tense the foot for 30 seconds and return to the starting position.

Perform 10 repetitions of the exercise (plantar fasciitis stretches) 3 times a day.

Exercise 2

  • Lean your hands on a wall, stretch your arms and make sure that one of your legs is stretched straight back while the other is stretched forward .
  • Without taking off the heels of the floor, slide the body forward and hold it  for 30 seconds to feel the stretch.

Perform 10 repetitions 3 times a day.

Exercise 3


  • Using a cold can or golf ball, press on it using the sole of the foot and start rolling to relax it.

Perform 30 to 50 repetitions so that the sole of the foot is released from tension.

Exercise 4

  • Stretch the sole of the foot as much as possible and, using your hand, bend the toes back, especially the thumb .
  • Do the exercise  (plantar fasciitis stretches) first with the knee bent and then stretch it .

Try to maintain tension for 30 seconds and do 10 repetitions 3 times a day .

Exercise 5


  • Stretch the sole of the foot, tensing the fingers and, with the tips of the fingers, make a slight pressure on the plantar fascia stretched making circular movements.

Perform the massage for a few minutes, until you feel the sole of your foot relax.

Exercise 6

  • Spread a towel on the floor and then try to wrinkle it with your toes .
  • Hold the tension for 30 seconds and stretch the feet with a gentle movement to relax them.

Complete 10 repetitions and do the plantar fasciitis stretches 3 times a day.


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