How to do The Wall Stretch (Knee Extended)
The Wall Stretch with the knee extended is a great way to relieve pain caused by plantar fasciitis, heel spurs, and achilles tendonitis. For best results, perform this stretch at least once a day.
How to Do the Wall Stretch for Plantar Fasciitis
For this exercise you will start with both feet together, placing both hands on the wall in front of you for support.
Take a large step forward with your toes about 2-3 inches away from the wall. Shift your weight onto the front leg and bend at the knee, keeping the back leg straight and both heels on the ground. Using the wall for support, lean forward into the wall and feel the stretch along the back of your leg and calf.
Return to a neutral position and repeat on the other side. Be sure to keep the back leg straight and the front knee in a bend. Holding this stretch on each side for 20- 30 seconds and repeating 3 times on each leg will loosen tight calves which are a major contributing factor to heel pain and plantar fasciitis.
Other Natural Plantar Fasciitis Treatments
The Wall Stretch with knee flexed is another helpful stretch for plantar fasciitis. However, most cases of plantar fasciitis require more advanced treatment than stretching alone. Resting and icing the bottom of the feet will both provide short-term relief and inflammation reduction. For long-term pain relief, Heel Seats naturally stretch the plantar fascia ligament throughout regular daily activities, relieving pain and allowing the tissues to heal.