Research has shown tight calf muscles and a tight plantar fascia may be responsible in whole or in part for plantar fasciitis. As part of a comprehensive treatment program, stretching exercises are essential for relieving arch and heel pain in both the athletic and general populations. Follow these instructions to help relieve the symptoms of plantar fasciitis:

1. No barefoot walking—Not one step!
2. Wear a supportive shoe with a 2.5cm (1-in.) heel height to relax the calf muscles.
3. Wear an orthotic insole in your shoe all day.
4. To reduce the severe morning pain, step straight out of bed into a heeled house shoe or slipper, or a running shoe with your insoles inside—Do not walk to the bathroom barefoot!
5. Avoid activities you know worsen the pain—stair climbing: take the elevator for now. Avoid standing on tiptoes: use a footstool instead. You may need to change your exercise program to allow the pain to settle.
6. Complete the following stretching exercise program every day until the pain subsides
7. If the pain persists book a Physiotherapy appointment so your specific biomechanics can be addressed.

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