Plantar fasciitis is a very common problem, especially for runners or other athletes, but it can affect anyone really.

The heel becomes sore and achy every time you step on to it. The arch becomes painful, tight and it can even cramp with every step.

Plantar fasciitis is usually caused by the joints of your arch not moving properly. If the arch is fixated, it’s important to have those joints checked and adjusted if necessary. But there are simple exercises that you can do to activate the tendons and muscles of your foot that will help give you relief.

In this video, I’ll show you exactly how to do them.

Exercise #1

1) In a normal seated position with your shoes off, you are going to start by scrunching your toes in and holding them that way for 4-5 seconds. Imagine you are trying to draw a towel on the floor closer to you with only your toes.

2) After you hold that contraction for 4-5 seconds, you are going to do the opposite motion of spreading your toes out so they are extended as much as possible. Again,  hold that for four4-5 seconds.

3) Repeat this over and over again for at least three rounds of scrunching in and spreading out.

Exercise #2

The next exercise to help your heel and arch pain is flexing and pointing your feet.

1) Again in the seated position, first flex your foot away from you so that your toes move away from your leg. Hold that for 4-5 seconds.

2) Next, pull your feet and your toes towards your shins as much as possible and hold that position for 4-5 seconds.

3) Repeat this back and forth for at least three rounds of flexing forward and backward.

Perform both of these exercises multiple times throughout the day and you should start noticing a noticeable improvement in your plantar fasciitis within a few days. If the pain continues or gets worse, stop doing the exercises and consult your chiropractor or podiatrist for further help.