Heel & Foot Pain (Plantar Fasciitis)

Shortened calf muscles pull on the plantar fascia, increasing heel tension and morning pain.

Weak arches and stabilizers force the plantar fascia to overwork.

Repetitive loading creates micro-irritation at the heel.

Fluid buildup in the foot and ankle can worsen soreness and end-of-day pain.

Lean forward into a wall stretch to loosen the calves before lifting.

Rotate your ankle in both directions slowly and smoothly.

Roll a small ball under your arch from heel to toes with moderate pressure.

Controlled movements that activate and strengthen the deep muscles of the arch to improve foot stability, balance, and overall lower-body alignment.

Lift your heels off the floor to stand on your toes, then slowly lower back down.

Place your foot flat on the ground and gently curl your toes to scrunch a towel or grip the floor, then relax and repeat.