How to Do the Wall Stretch (Knee Flexed)
Stretching both the calf muscle and soleus muscle, which is the muscle that is underneath the calf muscle, will prevent tightness along the achilles tendon and into the feet. This variation on the Wall Stretch targets the soleus muscle. Perform this exercise at least once a day to relieve pain from plantar fasciitis and heel spurs.
How to Do the Wall Stretch With Knee Flexed
For this exercise you will start with both feet together, placing both hands on the wall in front of you for support.
Keeping your feet forward with both feet together, take one foot and place it about 4-6 inches from the original position to the front.
Evenly distribute your weight on both feet, and slowly squat down about 8 inches, leaving your heels on the ground. Squat down to a comfortable position that can be held for 20-30 seconds, and where a good stretch along the backs of the heels and calf muscles can be felt. Stand back up to the center and repeat on the other leg.
Getting the Most Out of the Wall Stretch
Consistency is key when it comes to stretching — and this is especially true with plantar fasciitis stretches. Practice this stretch once a twice a day, especially in the morning and before and after rigorous exercise.
In addition to stretching, resting and icing the feet will help speed recovery, and Heel Seats provide lasting pain relief and healing.