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

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.

4. Ball Roll (Massage)
Relieves tension and reduces inflammation.

• Place a tennis ball, golf ball, or frozen water bottle under the arch.

• Roll slowly for 1–2 minutes.

• Do several times a day, especially after standing.

5. Toe Taps
Strengthens the small muscles supporting your arch.

• Keep heels down while lifting toes toward your shin.

• Hold briefly, then relax.

• Repeat 10–15 reps, 2–3 sets.

6. Foot Flex and Point
Builds ankle strength and flexibility.