3 Stretches To Melt Plantar Fasciitis

Plantar fasciitis and heel pain can be incredibly uncomfortable and limiting. Fortunately, there are simple stretches you can do to alleviate the pain and help your feet feel better. In this video, we'll show you three stretches that are effective at relieving plantar fasciitis and heel pain.

The first stretch is a quadruped plantar fascia stretch. Stretch your plantar fascia by getting on your hands and knees and rocking back and holding for 30 seconds.

The second stretch is a plantar fascia stretch at the wall.

The third stretch is to grab the big toe and stretch it into adduction. This will improve blood flow to the plantar fascia and reduce pain.

Try this in standing and see if you can keep your toe in that position to help with heel pain.

Do these stretches regularly to help alleviate plantar fasciitis and heel pain. If you're experiencing chronic pain or discomfort, be sure to consult with your healthcare provider.

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If you have any difficulty or discomfort performing any of these moves, reach out to your movement specialist to identify the true root cause. Physical Therapists are uniquely trained in the musculoskeletal system and best suited to determine these deficits!

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The material and content contained in this channel, website, products, emails, or messages is intended for general guidance only and must never be a substitute or attempt to replace an actual evaluation, diagnosis, or treatment. Always seek the advice of your physician, physical therapist, or other qualified healthcare professional (that specializes in human movement ) with questions you may have regarding your medical condition. Any injury sustained or perpetuated while performing these exercises or activity changes is solely the responsibility of the individual performing these exercises or changes. Movement Project and its partners disclaim any and all liability from injury sustained from performing the exercises or changes demonstrated in this video while you, the viewer, claims full responsibility. To the extent permitted by mandatory law, Movement Project shall not be liable for any direct, incidental, consequential, indirect, or punitive damages arising out of access to or use of any content available on this channel, regardless of the accuracy or completeness of any such content.

[justinhopper]

I’m in so much pain every morning I can barely walk. This morning was one of the worst. I decided to do some research and found this. Literal instant relief!! Thanks so much!!

[aidaknopp]

I was in so much pain from sore feet after a walk in the mountains that I was thinking about going to a foot doctor until I ran into this video. It really saved my life. My pain is gone and feet are stronger than ever after trying your techniques. Thank you so much lots of 🙏 🙏 🙏 blessings to You❤❤❤❤

[blazinwolf]

The toe thing is a huge relief. I've been trying to be conscious of it as I walk and it makes a big difference

[NetiNeti-gmbz]

Also change your shoes, our feet are designed to walk flat and toes spread out wide. Especially if you're heavy it's a must

[slpnpjh]

I tried these stretches
It helped me a lot
I’ve tried many other stretches but these three really are helping me to really melt plantar fasciitis
Thanks a lot
May you be rewarded beautifully

[crazybutter]

I’ve been stretching for months, and it only got much much better after I slowly started training calves, the tibialis and legs. I came up with this because I’ve been having issues with piriformis syndrome, and started doing the same for that.

[catspjs]

I haven’t had pain in a year, then bam out of nowhere I’m in so much pain I can hardly walk. Definitely going to start these !

[techchika]

Thank you for that. I also roll the foot on a frozen water bottle to reduce inflammation.

[ellasays]

I did this and instantly feel better. So strange but thanks!

[faizajohnson]

I suffer from these its painful I'll definitely try these...
Thank you

[All_in_one]

It worked thanks a lot brother i got some instant relief

[psychedlicsouljam]

i have recently bee ndiagnosed with EDS syndrome and probably had it my whole life but didnt notice, ive always been weak in my joints with a lot of elastisity though being appeared to be double jointed but its EDS ... this helps a lot though! thanks

[paulbester]

What? That worked... thank you so much'

[fgdqtfd]

❤❤❤❤❤❤❤Love your videos
Thank you.
I hope it’s going to help me.
I am desperate. 😢

[leenacrono]

This stretching really healed me and my husband.. Thank u so much for this ❤❤❤❤

[stevebone]

I suffered from "plantar fasciitis" for over 20 years. Bought all the orthotics, went to physical therapy, saw a lot of foot doctors. Nothing worked long term. Then I tried zero drop/barefoot shoes. I only changed my work shoes, which I wear for 10-12 hours a day. After 1 month, I feel no foot pain. None. I run up and down stairs. I walked 3 miles straight without any pain. I can jump up n down no problem. I just ordered a jump rope from amazon. Try the shoes. All that support might be the problem.

[nweditor]

Great video i am still doing it and feeling a whole lot better. Taking showers and baths help as well.

[sushiboy]

I think this is what I have. Thank you I will try these stetches.

[kerryfisher]

I’ve had PF since last summer, both feet. Right seems a little more worse. I iced it daily and use the brace at night. (Which I don’t believe the brace works, by mid night your foot is numb and even more painful. Stopped wearing that. In December 2023 I noticed a small cyst like ball in the high middle of my foot, center part of my PF pain. Also two bigger lumps behind my 4th & baby toe on right foot. Very painful to touch and walking. I noticed Idaily has helped reduce the size of the cysts like ball in the middle of foot. Thank you for the stretching tips, I hope I can get new relief soon.

[AdorzAaliyahSince]

I have to try this because my left heel has been in pain for a week. I'll report back!