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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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Liz - August 20, 2019

Will do anything to ease pain. So here goes

Ann Gamble - July 30, 2018

Just tried this for the first time this morning and will continue to do so every day for a week then I shall get back to you to comment again. After 5 months of pain I am becoming quite exhausted with it so fingers (and toes! crossed)
If this works then my physiotherapist will be delighted – though not as delighted as me!
Thank you and do watch this space!

Jayne Hiley - November 9, 2017

Just followed these instructions and am pleased to report my foot feels easier! I have been suffering for about 3 months and never realised that relief could be as quick as this. All the stretching I’ve been doing is upward NOT downward as shown here.
I shall do this for a few days and report back on progress. Thank you

Susanna Levrant - June 6, 2017

I watched your video and have carried out your instructions to stretch my feet and shin. I found the exercise quite sore to do as I have never stretched my feet in this direction before. I am yet to see a marked improvement in my heel pain but will continue with the exercise for a few days to see whether it helps. I have had acute pain in my right heel for 6 weeks

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