Get Rid of Foot Pain in Minutes With These 6 Effective Stretches!

Heel pain is most often caused by plantar fasciitis, a condition that is sometimes also called heel spur. Plantar fasciitis is an inflammation of the band of tissue (the plantar fascia) that connects your heel to the front of your foot. If you strain your plantar fascia, it gets weak, swollen and inflamed, resulting in heel pain. Doing these simple stretching exercises will help to reduce heel pain and prevent plantar fasciitis.


Apply deep pressure along arch of the feet with both tumbs and move slowly and evenly. Continue for 1 minute then switch sides and repeat.


To perform the exercise, sit on a chair with both feet flat on the floor with your back straight. Place a tennis ball under the arch of your foot. Slowly roll your foot back and forth over the ball for a few minutes on each tender spot. Put enough pressure on the ball to get a deep massage. Repeat on the opposite foot.


Freeze a small water bottle. Cover it with a towel and place the arch of your foot on top of it.
While seated, roll your foot back and forth over a bottle. Do this for about 5 minutes at a time than switch sides and repeat.


Stand arm’s length from a wall. Step the right foot back, so that your right foot is behind your left foot. Slowly and gently, bend your left leg forward. Keep your right knee straight and your right heel on the ground. When you feel a stretch in the lower part of right leg, hold it for 15-30 seconds. Then slowly and gently return your left knee to an unbent position. Repeat three times. Reverse the position of your legs, and repeat.


A towel can be used as a simple stretching band. Fold a towel lengthwise to resemble an exercise strap. Sit upright on a chair or bench. Bend over and slide the towel under the bottoms of both feet. Grab the ends of the towel with both hands. Slowly and gently lift the towel, straightening your knees and pulling your feet and legs up and toward you. Hold the stretch for 15-20 seconds. Repeat 3-4 times.


Ankle mobility and flexibility are very important as tight ankles can cause pain in hip, back or knee. Ankle Circles exercise is designed to stretch and strengthen your feet and ankles.
ankle strech
  • Sit in a chair with feet flat on the floor
  • Extend your right knee and move your foot in a circle 20 times
  • Then move in the other direction 20 times
  • Repeat with the other ankle.