4 Moves to Relieve Plantar Fasciitis/Part 3

Do this sequence of four moves, in order, first thing in the morning to quickly relieve plantar fasciitis.


Quick Relief for Plantar Fasciitis

Plantar fasciitis causes the muscles at the bottom of the foot and back of the lower leg to become rigid and “tight.” Conventional wisdom says you should stretch the muscles at the back of the leg, like the calf muscle, along with the soft tissue at the sole of the foot.

In this short clip, I will show you a quicker, more effective way to relieve plantar fasciitis by engaging the muscles in the front of the leg and foot. Check it out!

Evidence-Based Exercise for Plantar Fasciitis

Plantar Fasciitis often causes stabbing pain in the heel and/or arch of the foot, especially upon taking your first steps in the morning or after a long period of rest. The suffix –itis implies inflammation of the fascia (thick bands of connective tissue) located at the plantar surface (sole) of the foot. However, plantar fasciitis is most likely due to degeneration of tendons that attach to the heel rather than inflammation of plantar fascia.

A study of 48 participants with plantar fasciitis compared the effectiveness of plantar stretching exercises to high-load strength training exercises in treating plantar fasciitis. After 3 months, the strength training exercise was shown to be more effective than stretching in reducing pain caused by plantar fasciitis.

1. Make the towel roll large enough so the toes stretch backwards when inserted under the toes. Place only the toes on top of the towel roll, not the balls of the feet.

2. The exercise is to be done every second day until the pain is gone.

3. Wear a backpack and add books to increase resistance once you can do 12 reps easily.

View a summary of the published study here:

Simple Exercises for Lumbar Disc Herniation and Sciatica

Do you have radiating pain in your low back, buttocks, hip and leg due to a bulging or herniated disc in your lumbar spine? McKenzie exercises, as demonstrated by Michael K. Jones, PhD, PT, may help to alleviate your pain and discomfort.


The large sciatic nerve runs down the low back, buttocks and back of the leg on both sides of the body.


A bulging or herniated disc in the lumbar spine can compress the sciatic nerve root. Irritation of the sciatic nerve can cause numbness, tingling and weakness in the low back, hip, buttocks, leg and foot.  These symptoms are referred to as sciatica.


Back-bending shifts the intervertebral disc anteriorly, taking pressure off the sciatic nerve root.

McKenzie Exercises for Lumbar Disc Herniation with Sciatica

McKenzie Exercises
Start prone, with face down or turned to either side. Rest for 30 seconds.

McKenzie Exercises Prone Prop

Prop torso up by placing elbows under shoulders. Keep pelvis in contact with the floor. This is the prone prop position. Hold this position for 30 seconds to one-minute. Return to prone position and rest for 30 seconds. Repeat move. Yoga enthusiasts will recognize this move as Sphinx  Pose.

McKenzie Exercises Prone Press-up
From the prone prop position,bring hands underneath torso and press torso up by straightening the arms and, if possible, locking the elbows. This is the prone press-up position. Hold this position for 15 seconds to 30 seconds. Return to prone position and rest for 15 to 30 seconds. Repeat move. Yoga enthusiasts will recognize this move as Cobra Pose.

The severity of your sciatica symptoms will determine the proper amount of exercise. Some people complete 6-8 of these progressions every few hours while others perform them every 20-30 minutes.  Please consult your physician, physical therapist or other medical exercise professional to develop a safe and appropriate exercise routine.

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