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This Simple Stretch May Be the Quickest Cure For Plantar Fasciitis

While there is no such thing as an immediate cure for plantar fasciitis, the most common type of heel pain, this simple stretch is perhaps the closest thing to it.

Watch as Dr. Berg explains why most conventional stretches for plantar fasciitis takes too long and is not as effective as this one, then goes on to demonstrate the correct stretch. If you cannot watch the video now, then read our written instructions and notes below.

10 Most Effective Treatments For Heel Pain


  1. Firstly, rate your pain level from 1 to 10 (the higher the number, the most severe the pain) before actually doing this exercise. You’ll rate it again after performing the exercise.
  2. Sit with your foot rested on your knee
  3. Slowly stretch the toes downwards then release. This stretches the top of the foot and the muscles around the shin rather than the calf muscles.
  4. Repeat this stretch for 10 to 20 times on each foot.

Plantar Fasciitis Stretch Exercise

Alternative Method

If the above method proves to be difficult for you, then another way of performing the same stretch is:

  1. Kneel down on your bed or sofa with both knees together
  2. Press your bottom down onto the heels of your feet. You can also rest a pillow between your bottom and the back of your legs if it’s more comfortable for you.

Plantar Fasciitis Stretch Exercise

Final Notes

  • Berg mentions that the worse thing you can do is to stretch/pull or massage the plantar fasciia as it only makes it worse by tearing the tendons and ligaments.
  • While he does say that stretching or pulling the plantar fasciia is not good, there have been many cases where the wall stretch and towel stretch have helped relieve pain from mild plantar fasciitis.
  • This stretch is also effective for reducing the symptoms of flat feet and fallen arches, or any other condition that causes pain at the bottom of your foot.
  • Berg also states that performing this stretch once a day for a week, the pain at the bottom of your foot may never come back unless you have some systemic problem such as arthritis or gout.

There are no quick fixes or cures for plantar fasciitis, and while this stretch has proven to work for many, how effective it is and how long it takes to take effect will differ from person to person.

If you suffer from plantar fasciitis, then we also recommend you to take a look at our most popular treatments for plantar fasciitis and other types of heel pain.

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christopher - May 15, 2024

Will definitely gives this a try , thanks

Anne Gray - May 15, 2024

Opposite of what I’m told to do. Which hasn’t worked. Will give this a go. Thankyou

Heather - February 15, 2024

I would have preferred if you had worn different colored socks so we could see what you are actually doing. Black socks and black pants isn’t great for showing this exercise. Thanks

Mary Schmidt - February 15, 2024

Trying this method however I have a 2nd problem and don’t know the medical terminology. I believe it is damage to tendon on outside of left ankle

Dave Fairbrother - February 15, 2024

I will try these stretches many times per day wouod you recommend ..
Also do you recommend plantire insoles when walking .??

Mr Flynn - October 11, 2023

Just read this .I’ve been doing all wrong according to most stretching exercises

Rose - October 11, 2023

Thank you! So much advice to be had, but obviously some is detrimental! Tried this and it DOES make a positive difference, so with this exercise and specialist inner soles I’m hoping I’ll be cured long-term!

Paul Carpenter - October 11, 2023

I have had planter for 7 months tried so many different methods. I will try this for a week and report back.

Jeanie - October 11, 2023

I have been struggling with my feet for over a month now. I have been trying everything I can and get some relief. I gave this a try tonight and did feel improvement right away. I will keep doing it for a week and see where I am at at the end. Thanks

Liz - August 20, 2019

Will do anything to ease pain. So here goes

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