This excercise and stretch guide is provided free by - Please feel free to download and print as many copies as you would like. Follow the directions closely. If pain persists please contact a physician. Always follow the directions of your medical professional.


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                                                        Plantar Fasciitis, Heel Spur & Heel Pain Daily Stretches

The stretching must not be too forceful – Just enough to feel a definite stretch and not enough to cause pain. Do the stretching slowly. You should repeat the stretches until there is no longer sharp pain when you walk.

To be done without assistance:

Heel Pain Stretch #1

Stand at arm’s length from the wall with the palms of the hands flat against the wall. Bend the elbows, and lean into the wall.  Keep the knees and hips straight, and the heels on the floor. Hold for a count of five; then return to the starting position.

                                                              plantar fasciitis excercises





Heel Pain Stretch #2

Stand with back against the wall, and heels near the wall. Bend the knees slowly keeping the heels flat on the floor. Hold for a count of five; then return to the starting position again.

                                                            plantar fasciitis stretching excercise

Heel Pain Stretch #3

Sit on a bed or the floor with your knees straight.  Place a folded towel or belt around the forepart of one foot.  Hold one end of the towel in each hand, and pull the forefoot towards the body, keeping the knee straight.  Hold for a count of five, and then return to the starting position.

                                                           plantar fasciitis belt stretch




To download all 6 Plantar Fasciitis excercises please click the Download button below. This will open the PDF document of the stretches. You can then "Save" to your computer or print them out.