7 Powerful Exercises to Relieve Heel Pain and Treat Plantar Fasciitis Naturally – Page 3

Stand facing a wall with both hands pressing against it.

Step one foot back, heels flat on the ground.
Bend the front knee while keeping the back leg straight.
Press the back heel into the ground.

Hold 15–30 seconds per side, repeat 2–3 times.

Plantar Fascia Stretch

Directly targets the inflamed tissue and improves flexibility.

How to do it:

Sit in a chair and cross one foot over the other knee.

Pull the toes of the affected foot gently toward you.
Feel the stretch along the arch.
Hold 15–30 seconds, repeat 2–3 times per side.

Ball Roll (Massage Stretch)

This acts as a self-massage to break up tension and reduce inflammation.

How to do it:

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