Stop the Pain: Your Free 7-Day Foot Health Plan is Here
Podiatrist-Approved Stretches & Tips to Relieve Plantar Fasciitis Pain
"As a qualified Podiatrist, I know that consistent stretching is the foundation of recovery. This simple 7-day plan is designed to be your daily kickstart to pain-free living. No complicated equipment needed—just 5 minutes a day."
The 3 Essential Stretches
These clinically-proven stretches target the specific structures involved in plantar fasciitis
Seated Plantar Fascia Stretch
The most direct stretch for the fascia. Focus on pulling the toes back until a stretch is felt in the arch.
Instructions:
- Sit down and cross one leg over the other
- Grasp your toes with your hand
- Gently pull them back toward your shin
- Hold for 30 seconds
- Repeat 3 times per foot
Pro Tip:
Use our Therapeutic Foot Roller after this stretch to deepen the myofascial release.
Wall Calf Stretch (Gastrocnemius)
Essential for releasing the tight calf muscle that pulls on the heel.
Instructions:
- Stand facing a wall
- Place one foot forward
- Lean in, keeping the back leg straight
- Keep your heel on the floor
- Hold for 30 seconds
- Repeat 3 times per leg
For Overnight Relief:
Pair this with our Adjustable Night Splint to maintain the stretch while you sleep.
Stair/Step Achilles Stretch
Targets the lower calf and Achilles tendon.
Instructions:
- Stand on a step with the balls of your feet
- Let your heels drop down gently
- Hold for 30 seconds
- Repeat 3 times per leg
For All-Day Support:
Ensure you have the right foundation. Our Premium Orthotic Insoles prevent the fascia from overstretching during the day.
The 7-Day Plan
Follow this simple schedule for consistent results
| Day | Focus | Morning Routine (5 mins) | Evening Routine (5 mins) |
|---|---|---|---|
| 1-3 | Reduce Tension | Seated Stretch (x3) + Wall Calf Stretch (x3) | Ice Bottle Roll (5 mins) |
| 4-6 | Build Strength | Full Routine + Stair Stretch (x3) | Foot Massage with Roller (5 mins) |
| 7 | Consistency | Full Routine | Review Progress & Plan Next Steps |
Why This Plan Works: A Word from Your Podiatrist
"This isn't just a random list of exercises. Each stretch is clinically proven to target the specific structures involved in Plantar Fasciitis."
Consistency is key! If you're serious about recovery, you need to address the root cause of the strain.
With over 18 years of experience treating foot pain across the UK and Australia, I've seen these stretches transform thousands of lives. The key is doing them daily and pairing them with the right support tools.
Kim Murray
Qualified Podiatrist, 18+ Years Experience