Plantar Fasciitis : 3 Best Exercises. Get Rid Of Foot Pain Now!

plantar fasciitis

Plantar fasciitis commonly causes stabbing pain that usually occurs with your first steps in the morning. Read on to learn the 3 best exercises you can do to heal plantar fasciitis and the best all natural supplement for pain relief. 

Did you know one in 10 people will struggle with Plantar Fasciitis at some point in their lifetime? Just about 10% of the population will suffer from this devastating heel pain. I have many members in my Hurt Foot Fitness Coaching program who are healing from severe cases of Plantar Fasciitis. 

What is Plantar Fasciitis?

Plantar Fasciitis (pronounced plantar fash-ee-eye-tis) can be literally translated as “foot inflammation, and is the result of strain, inflammation or damage to one of the most important ligaments in the foot – the plantar fascia. When you have plantar fasciitis you feel pain in your heel and it can range from sharp pain to dull, its a pesky achy soreness that limits your activity.

What can you do to treat Plantar Fasciitis?

  1. Meet with a podiatrist. Get custom orthotics and shoe recommendations for your unique body’s needs.
  2. Work with a physical therapist. Learn about your body, your muscular imbalances, and get the right corrective exercise plan to help you get out of chronic foot pain and back into active living.
  3. Do the right foot exercises. Ill show you the top 3 exercises to treat plantar fasciitis in the video below. 
  4. Fix Your diet. In order to fix your heel pain ASAP, you need to have a solid diet. I strongly recommend following a low sugar, nutrient rich diet when healing from your injury. Numerous studies show that sugar can be addictive, cause inflammation, lead to a number of devastating illnesses, and delay your body’s ability to heal. My Hurt Foot Healing Diet and guide is the program where I give you a diet meal plan specifically designed for healing. If you want to recover and feel your best,I highly recommend investing in this diet course. ​

What are the 3 Best Exercises For Plantar Fasciitis?

Don’t waste your time searching for foot care help online. In this quick Youtube Video, I am joined by world renowned Physical Therapist Marc Robinson of Evercore Physical Therapy to show you the 3 best exercises to heal Plantar Fasciitis. As always please check with your doctor or physical therapist before starting this or any exercise program. Listen to your body and move mindfully. The video below is not a substitute for medical advice.

3 Best Exercises For Plantar Fasciitis


Equipment you need for these exercises:

1) One light resistance Evercore miniband.
2) Rolled up towel
3) Chair

Exercise #1: Big Toe Pushdowns

Exercise 1 - start

Starting position: Big toe is extended with the Evercore miniband.

Exercise 1 - start

Ending position: Big toe pushes down into the Evercore miniband.

Instructions:  Place the Evercore miniband around the big toe. Place the non-painful portion of your heel on the towel. Start with the big toe extended backward then push the big toe into the miniband. Slowly return to the starting position and repeat.

Helpful Tips: It should take 3-4 seconds to push down and 3-4 seconds to return to the starting position.

Where should you feel it? You should feel the muscles on the bottom of the big toe working.

Why should you do it? This exercise will strengthen the arch of your foot to provide stability to the foot and reduce strain on the plantar fasciitis.

Exercise #2: Big Toe Stretch

Exercise 2 - start

Starting position: Stabilize the arch of your foot with one hand and the big toe with the other hand.

Exercise 2 - end

Ending position: The big toe should end in an extended position

Instructions:  Cross your leg, grab the inside arch of your foot with one hand, and stabilize the big toe with the other hand. Pull the big toe apart and move the big toe backwards while maintaining the pull of the joint.

 Helpful Tips: Pull the big toe like you are pulling your finger prior to moving it backwards. If you don’t understanding this technique, then just move the big toe upward because that is still an effective stretch.

Where should you feel it? You will feel like you are pulling the big toe apart. Start gentle at first to get accustomed to the feeling. You may also feel a stretch along the plantar fascia.

Why should you do it? Pulling the big toe creates separation to alleviate pressure in the joint. Gliding the joint helps the bony surfaces of the big toe to move smoothly. The combination of all these techniques help to increase mobility in the big toe and reduce strain on the plantar fascia.

Exercise #3: Heel Raises with Big Toe Extension

Exercise 3 - start

Starting position: The foot is flat on the towel with the big toe extended on the rolled up portion of the towel.

Exercise 3 - start

Ending position: Rise up onto the ball of the foot.

Instructions:  Roll up the towel to approximately 2 inches in diameter. Place the big toe on the rolled up towel to extend the big toe. Rise up onto the ball of the foot and distribute the weight of your foot between the 1st and 2nd toe.

Helpful Tips: The foot should be placed directly under the knee or slightly behind the knee. Add weight onto the end of the thigh with your hands to add resistance. Eventually, you should be doing this exercise in a standing position.

Where should you feel it? You should feel a stretch in the big toe and plantar fascia. The calf muscle will be working too.

Why should you do it? This exercise helps to strengthen the arch of the foot and calf muscles while simultaneously stretching the big toe and plantar facia. You need to strengthen the foot to recover from plantar fasciitis.

What Else Can You Do To Heal Plantar Fasciitis?

There is no quick “fix” for plantar fasciitis: however, these types of exercises should be incorporated into an exercise-based rehab program to help you recover from plantar fasciitis better. I recommend that you consult with a good physical therapist for an exercise-based rehab program. The research shows you can reduce plantar fasciitis through a progressive strength training program. For more information on Dr. Marc Robinson and treatment options that might be right for you, please visit Evercore Physical therapy online. 

I also highly suggest investing in yourself and joining my FULL Hurt Foot Fitness Coaching Program which will connect you to ALL the resources you need to stay in GREAT shape while healing from Plantar Fasciitis. It will also connect you to a community of support with people who can help you heal from this injury and stay positive in the process. Check it out here. 

While you cannot replace the need for working with qualified Physical Therapists like Marc to heal Plantar Fasciitis, natural supplements and a diet rich in vitamins and minerals can help you to regain foot health more quickly. The supplement below can give you amazing results ONLY if you have a clean diet like the one I teach you in the My Hurt Foot Healing Diet and guide. Investing in this Active Atoms Turmeric supplement may make a significant difference in pain relief from Plantar Fasciitis 

Turmeric has long been revered in natural medicine for its ability to fight inflammation and reduce pain, making it great for plantar fasciitis. Numerous studies have indicated that the anti-inflammatory effects of the curcumin found in turmeric are comparable to those found in prescription drugs such as hydrocortisone, phenylbutazone and over-the-counter pain killers. Athletes take turmeric. People recovering from injuries take it. Most people take it to promote general health and wellness. Active Atoms turmeric contains 15 times the amount of turmeric extract per capsule as the best-selling turmeric supplement on Amazon!

Click here to learn more about Active Atoms turmeric and use the discount code “Turmeric 1004” for a lower price! 

The pain of Plantar Fasciitis can become debilitating if left untreated. If you are experiencing heel pain that does not resolve itself within a few days, I recommend making an appointment with your doctor. But hopefully with the above exercises and incorporating turmeric, you’ll be able to take a proactive approach to getting rid of pain and helping your feet feel healthy again!

Here’s to keeping your feet healthy and active for life,


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