Heel Pain Relief: 2 of Our favourite Plantar fasciitis Exercises

Heel Pain Relief

Imagine stepping on LEGO with every step you take; You now have an insight into how it feels for people who suffer with plantar fasciitis. And if you are one of these people, you know how debilitating this can be. But not to worry, you CAN get relief from plantar fasciitis … let us show you how.

But before we dive in, lets talk about what plantar fasciitis is and what causes it.

The plantar fascia is a thick band of connective tissue (collagen) that starts from the heel and inserts into the toes. It supports the arch of the foot. Plantar fasciitis is the term used when the plantar fascia becomes inflamed and painful.

There are many different reasons why you might suffer from plantar fasciitis.

The common ones are:

  • Increased inflammation in the body
  • Poor bio-mechanics of the feet
  • Poor footwear
  • Tight calf’s (gastrocnemius and soleus muscle)
  • A misaligned pelvis

It is important to address the underlying cause of your foot/heel pain so that you can achieve relief that LASTS however for simple and effective relief from your pain NOW see below our 2 favourite plantar fasciitis exercises.


  1. Freeze bottle full of water over night
  2. Place frozen water bottle on the floor
  3. Roll over the water bottle, one foot at a time pressing down firmly
  4. Continue for 1 minute
  5. Change feet
  6. Repeat x2 daily


  1. Lean up against a wall in a split stance
  2. Lean into your back heel
  3. Hold for 30 seconds
  4. Bend your back leg
  5. Lean into your back heel
  6. Hold for 30 seconds
  7. Change sides

Are you suffering from ill-health and want some help on your health journey?

Do you want to improve your outcomes and fast-track your results?

To book an appointment with an Open Space integrative practitioner, give us a call on 08 9336 1180 today.