Try Simple Stretches for Plantar Fasciitis Relief

Touching toesIf you want to take a walk that has some interesting waypoints, then the annual Palm Springs Walk of the Inns is for you. Many of the city’s beautifully unique hotels and historic inns will open their doors December 11 from 4 to 7 PM as part of a free, self-guided walking tour. Maps and flashlights will be available at the Palm Springs Art Museum. Plantar fasciitis might make you want to stop for the night at the first inn you see, but regularly performing some stretches to relieve plantar fasciitis pain can help keep you moving comfortably for much longer. 

A routine of stretching exercises can not only provide some temporary relief for your fasciitis pain, but also builds a more balanced, efficient foundation that can provide long-term benefits. One simple stretch you can perform almost anywhere involves propping your toes up against a wall or other firm, vertical surface. Keep your arch and heel flat so the toes stretch, and hold this position for as you count to 10. Ideally, repeat 10 times for three or four times per day.

A few everyday objects can also contribute to your stretches. Place a towel on the floor and set a one-pound can on the far end of it. Sit at the other end and put your heel on its edge. Gripping the towel in your toes, bunch it up to pull the can toward you, stopping when the can has moved the full distance across.

After performing other stretches, freeze a water bottle or golf ball and roll it beneath your arch, putting a fair amount of pressure along each area as the object moves. The combination of cold and massage should feel great.

These are only a few stretches to relieve plantar fasciitis pain. If plantar fasciitis regularly gets you down, see Dr. Harvey Danciger, DPM for a full evaluation, more stretching ideas, and other ways to find relief that are suited to your specific needs. Use our online form or call (760) 568-0108 to make an appointment.

Photo Credit: Ambro via

Dr. Harvey Danciger
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Dr. Harvey Danciger is a podiatrist and foot surgeon in Palm Desert, CA specializing in the foot and ankle
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