Plantar fasciitis is the one of the most common causes of foot and heel pain, stemming from damage to the plantar fascia, the flat ligament band that connects the heel bone to the toes and supports the foot arch. If this band of tissue is strained, stretched, or damaged by small tears, plantar fasciitis can result. Many factors can cause these injuries, including walking, standing, or running for long periods, obesity, poorly fitting shoes, a tight Achilles tendon, and feet that roll inward. Along with rest and wearing the correct shoes, stretching and caring for this tissue is one of the best ways to ease plantar fasciitis pain and restore strength.


1. Foot Flexing

Flexing the foot is a simple stretch to do first thing in the morning before you even get out of bed, to immediately begin loosening the plantar fascia that has tightened overnight. Remain lying in bed and flex your feet toward your face, hold for a count of three then relax. Repeat ten times before getting up. A gentle foot massage can also help relieve any stiffness or pain that might have developed while sleeping.



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