by Dr. Tom Lembo
In the United States alone, approximately 2 million Americans suffer from arch or heel pain each year. Heel pain is typically located on the underside of the heel, and occasionally behind it. Bottom of the heel pain is most commonly caused by a strain of the plantar fascia, or the main ligament on the bottom of the foot. This is why it is commonly referred to as plantar fasciitis (ie. inflammation of the plantar fascia).
While plantar fasciitis is rarely a symptom of a serious health condition, it can escalate to the point where normal activity, especially exercise, can be extremely painful. Although mild pain in the heel area can commonly disappear on its own, severe pain can become persistent and chronic if ignored.
Stretching and exercises for plantar fasciitis is crucial in both the treatment and prevention of this condition.
Here’s why:
Reduces Tension: Stretching helps to relieve the tension and stress on the plantar fascia, reducing inflammation and pain.Improves
Flexibility: Keeping the plantar fascia and surrounding muscles flexible helps to prevent the recurrence of plantar fasciitis.
Enhances Blood Flow: Stretching increases blood circulation to the affected area, promoting healing.
Strengthens Muscles: Stretching can also help to strengthen the muscles in your feet and lower legs, providing better support for the plantar fascia.
Incorporating these five stretches for plantar fasciitis into your daily routine can help alleviate the pain of plantar fasciitis and prevent it from returning.
Stand facing a wall with your hands placed on the wall at shoulder height.
Step one foot back, keeping it straight with the heel on the ground.
Bend your front knee and lean forward until you feel a stretch in the calf of your back leg.
Hold for 30 seconds, then switch legs.
Repeat 3 times on each side.
Tight calf muscles can increase tension on the plantar fascia. Stretching the calves helps to reduce this tension and alleviate pain.
Sit on the floor with your legs extended straight in front of you.
Place a belt (towels work great too) around the ball of one foot.
Hold the ends of the towel and gently pull the towel towards you, keeping your knee straight.
Hold for 30 seconds, then switch feet.
Repeat 3 times on each side.
The belt (or towel) stretch helps to stretch both the plantar fascia and the Achilles tendon, which can help reduce heel pain.
Grasp your toes and gently pull them back towards your shin until you feel a stretch in the arch of your foot.
Hold the stretch for 20-30 seconds.
Repeat 3 times on each foot.
The belt (or towel) stretch helps to stretch both the plantar fascia and the Achilles tendon, which can help reduce heel pain.
Sit on the floor with one leg extended straight in front of you and the other leg bent, with the sole of your foot resting against the inner thigh of your extended leg.
Keeping your back straight, reach forward toward the toes of your extended leg.
Try to touch your toes, or if you can't reach them, grab your ankle or shin.
Hold the stretch for 20-30 seconds.
Switch legs and repeat.
Perform 3 repetitions on each side.
Tight hamstrings can contribute to lower back and leg tension, which can indirectly affect the plantar fascia. By stretching the hamstrings, you relieve some of the overall strain on your lower body, which can help reduce the stress on your feet and support the healing of plantar fasciitis
Purchase a pair of orthotic inserts specifically designed for plantar fasciitis.
Avoid products that are just cushioned foam or squishy gel, these will likely not help.
Obtain a quality pair of shoes (preferably running shoes) with a removable insole.
Place the orthotic inserts into your shoes following the directions carefully.
Wear your shoes with the orthotic inserts throughout the day, especially during activities that involve standing or walking for extended periods.
Using orthotics helps maintain the limberness of your tendons and muscles following the other stretches by keeping your feet in proper alignment and reducing unnatural stress. By incorporating orthotic inserts into your daily routine, you can enhance the benefits of your stretching exercises.
Incorporating orthotic inserts not only aids in relief of plantar fasciitis but also supports long-term recovery and prevention, making it a valuable addition to your plantar fasciitis management plan.
Don't waste your time and energy on stretching without using a quality pair of orthotic arch supports to maintain your hard work in between stretching sessions.
#1- Samurai Insoles Ninjas ⭐⭐⭐⭐⭐
Never heard of Samurai Insoles? You will! Why are Samurai Insoles our top pick for 2025 for plantar fasciitis?
✔️ Great Reviews: "They work", "Amazing", "A Miracle", "A must have"; this is just some of the tremendous feedback Samurai Insoles Ninjas are getting from customers with heel pain recently.
✔️ Design: Samurai Insoles Ninjas are one of the few products on the market that are an ACTUAL ORTHOTIC that is not super rigid. This gives your feet the support they need to relieve heel and arch pain while STILL being comfortable!
They also can be worn in nearly ANY shoe with a removable insole, giving you the flexibility of using them in many types of shoes!
And the best part? Because they aren't an insole made of foam and fabric, they last SO LONG! There isn't anything to wear out, just put them under the factory insoles of a new pair of shoes and you're good to go.
✔️ Price: At $39.99 these are an absolute steal! People routinely pay over $500 for custom orthotics for plantar fasciitis. For less than 1/10 the price, these can be nearly as good.
✔️ Amazing Return Policy/Warranty: Samurai Insoles Ninjas have a 60 day return policy. You can literally wear them for 59 days, decide they don't work for you, and send them back for a full refund. Ninjas also have a ONE YEAR WARRANTY! No other product we reviewed even comes CLOSE to this type of guarantee.
✔️ Made in the USA: Samurai Insoles are made in an orthotic lab in the USA. The fact that an American-made orthotic can be purchased for under $40 is incredible.
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If you've been on the internet in the last year, you haven't sneezed without seeing a Protalus ad. They are comfy and can be very beneficial for flat feet. Protalus' hefty price tag remains their biggest negative.
✔️ Design:Protalus "kind of" has an orthotic merged with an insole. Protalus took a different approach by combining a thick piece of plastic on the bottom of the insole, instead of inside. This can do the job in some circumstances, but it also makes them thicker than Samurai Insoles, reducing the choices of shoes they'll fit in well.
❌Price: Here's the problem with Protalus; they're so expensive! At the time of writing this the current retail is $64.95. Oof. For that kind of money you'd better REALLY love them. It also reduces the chances you'd buy a whole bunch of them to put in all of your shoes.
✔️90 Warranty: Protalus products have a 90 day warranty. It's not one year like the Samurai Insoles Ninjas, but better than nothing...
❌Made in the USA: Protalus insoles are NOT made in the USA unfortunately. For the price we had hoped they were.
Superfeet have been around a LONG time. They got their start being sold in retail sporting goods stores, and have transitioned to selling online in recent years, but this has presented the company with some challenges.
✔️ Design: If you've checked out the Protalus design, just know that the Superfeet did it first. They were one of the first to incorporate an orthotic plastic layer on the outside of the insole. Once again, this does the job, but it also makes them thicker than the Samurai, reducing the choices of shoes they'll fit well in.
✔️ Price: Superfeet are borderline in the pricey range, current retail at the time of writing this article is $54.95
✔️ 60 Day Warranty: Superfeet green insoles come with a 60 day warranty, significantly less than Samurai Insoles Ninjas or Protalus products.
❌ Made in the USA: Superfeet are not made in the USA unfortunately. Once again, for this price we had hoped they would be.
✔️ Design: Not a full-length insole, but still designed to be placed on top of your shoe's factory insoles, which may make it difficult for some people to adjust to the feel. Once again, Dr. Scholl's Custom Fit combines a thick piece of plastic to the bottom of the insole, instead of inside the insole itself.
❌ Price: Dr. Scholl's Custom fit Orthotic Inserts currently are our second most expensive selection. At the time of this article they have a retail price of approximately $60
✔️ 90 Day Warranty: Dr. Scholls Custom Fit Orthotic Inserts have a 90 day warranty.
❌ Made in the USA: Dr. Scholl's "Custom fit" Orthotic Inserts are not made in the USA unfortunately.
❌ Design: Regrettably, there is not much to be said. Dr. Scholl’s Pain Relief Orthotics for Plantar Fasciitis consist of a very thin insole with equally thin piece of plastic attached to the bottom. It is uncertain how much weight they can support before losing their shape, but it appears that their capacity is limited.
✔️ Price: Well, at least they're affordable at $15! You may just get what you pay for however.
✔️ 90 Day Warranty: Dr. Scholl’s Plantar Fasciitis Orthotics have a 90 day warranty.
❌ Made in the USA: Dr. Scholl's Pain Relief Orthotic Inserts are not made in the USA unfortunately.
Whichever you choose to fight your plantar fasciitis pain, choose now!
The longer you allow plantar fasciitis pain to linger, the harder it is to get rid of, and the longer it will take!
Best,
Dr. Tom Lembo
We, Samurai Wellness, LLC, are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking toAmazon.com and affiliated sites. Samurai Insoles are branded products made by our company, Samurai Wellness, LLC, and we truly believe that our products are the best on the market! This article is a promotion of the Samurai Insoles branded products that we sell. It is important to know that our products are not intended to diagnose, treat, cure, or prevent any disease.