7 Powerful Exercises to Relieve Heel Pain and Treat Plantar Fasciitis Naturally

• Sit with legs straight, loop a towel around the ball of your foot.

• Pull toward you until you feel a stretch.

• Hold 15–30 seconds, repeat 2–3 times.

2. Calf Stretch
Loosens tight calves that strain the plantar fascia.

• Stand facing a wall, step one leg back, heel down.

• Bend the front knee while keeping the back leg straight.

• Hold 15–30 seconds per side, repeat 2–3 times.

3. Plantar Fascia Stretch

Directly targets the inflamed tissue.

• Sit, cross one foot over the opposite knee.

• Pull toes toward you until the arch stretches.

• Hold 15–30 seconds, repeat 2–3 times.