Specialized Training Program for Plantar Fasciitis

Try our program for free

First Two Exercises for Plantar Fasciitis Pain Relief

This exercise targets the heel bone’s attachment point to relieve irritation and stimulate the body’s natural painkillers and anti-inflammatory responses.
 
Begin by sitting with your feet flat on the floor. Place a small elevation, like a rolled towel or a partner’s finger, under your big toe. Press down with the base of the big toe, holding the tension for 30 to 45 seconds, ensuring consistent pressure without lifting the base of the toe. Avoid pressing with just the tip of the toe, which is ineffective.
 
Aim for 1 to 3 sets, holding each for 30 to 60 seconds to help reduce heel irritation.

The goal of this exercise is to teach the big toe to move independently from the other toes, which helps activate deep ankle and foot muscles.

Begin by sitting with your entire foot flat on the floor, making sure the base of your big toe stays grounded. Slowly lift just the big toe while keeping the other toes relaxed and flat on the floor. Lower it back down and repeat this up-and-down motion. Focus on not pressing the other toes down when you lift the big toe.

This exercise may feel challenging at first, but practice and assistance (like using a belt or help from a partner) can aid in retraining your brain to properly control the big toe. Aim for several repetitions each session to see improvement over time.

Overcome plantar fasciitis

with Effective Home Exercises

Opt for an 8-Week Program or Unlimited Lifetime Access:

Lifetime access – 49,90 $

8 weeks program – 39,90 $

You are guaranteed 100% satisfaction or your money back. If you’re not satisfied with the training, no worries—simply email us, and we’ll refund your order.

1

Get Professionally Tested Exercise Programs for 8 Weeks

2

Get In-Depth Video Instructions for Every Exercise

3

Each 2-Week Phase Features 4 Home Exercises That Take Just 5-10 Minutes a Day. No Equipment Required

4

Our program offers all the tools to comfortably relieve and eliminate plantar fasciitis at home, with no need for medications, doctors, injections, or chiropractic adjustments