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

Sit with feet flat.
Place a tennis ball, golf ball, or frozen water bottle under your arch.
Roll back and forth slowly for 1–2 minutes.
Repeat several times per day, especially after standing or exercise.

Toe Taps (Strength Builder)

Strengthens the tiny muscles in your feet that support your arch.

How to do it:

Sit with feet on the floor.
Lift toes upward toward your shin, keeping heels down.
Hold briefly, then relax.
Perform 10–15 reps, 2–3 sets.

Foot Flex and Point

Improves ankle flexibility and strengthens supporting muscles.

How to do it:

Sit with legs extended.
Flex your toes toward your shin for 5 seconds.
Point your toes forward for 5 seconds.
Repeat 10–15 times per foot.

Ankle Circles

Boosts ankle mobility, helping distribute pressure evenly.

How to do it:

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