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You are here:Home > Free Stretches
NOTE:
You will find a lot of websites advertising stretching exercises to try.  Stretching is a very important step in getting relief from Plantar Fasciitis, but it's also only a small piece of the puzzle of what it actually takes to achieve a full recovery. 

It is not true that icing, heating pads and stretching will provide a 100% recovery.  The Plantar Fascia must be kept stretched 24 hours a day and you must also not walk barefoot around your house(very important and often something customers do not think about).  We have been helping people that suffer from Plantar Fasciitis and Heel Pain for over three years and we have figured out exactly what it takes for a speedy and non-surgical recovery. 

We offer a complete money back guarantee on all of our products because that is how much we believe in our strategy for healing Plantar Fasciitis. We also offer $5 OFF EACH product when you buy two or more products(Click Here)

Many customers believe they only need DAY TREATMENT and not a Night Splint.  This only solves half the problem - Both DAY TREATMENT and a NIGHT TREATMENT is required to see full results!  We would rather give discounts to motivate customers to purchase what they actually need. This results in increased customer satisfaction and fewer returns.

It's as simple as following the 4 steps below:

1) Wear our Heel Seats and/or Liquid Orthotics during the day in your work, dress or tennis shoes

2) Wear one of our Night Splints during the night (rotate feet if you have it in both feet, don't buy two)

3) Wear supportive sandals whenever you are barefoot and not wearing the Liquid Orthotics

4) Do the stretches below in the morning and the evening


Follow the above recommendation and your heel pain will be gone within two weeks!

If it isn't... CLICK HERE TO BE TAKEN TO OUR RETURN FORM and return your items for a refund.


Plantar Fasciitis, Heel Spur & Heel Pain Daily Stretches

The stretching must not be too forceful, just enough to feel a definite stretch and not enough to cause pain. Do the stretching slowly. You should repeat the stretches until there is no longer sharp pain when you walk.

To be done without assistance:

Heel Pain Stretch #1

Stand at arms length from the wall with the palms of the hands flat against the wall. Bend the elbows, and lean into the wall.  Keep the knees and hips straight, and the heels on the floor. Hold for a count of five; then return to the starting position.




Heel Pain Stretch #2

Stand with back against the wall, and heels near the wall. Bend the knees slowly keeping the heels flat on the floor. Hold for a count of five; then return to the starting position again.



Heel Pain Stretch #3

Sit on a bed or the floor with your knees straight.  Place a folded towel or belt around the forepart of one foot.  Hold one end of the towel in each hand, and pull the forefoot towards the body, keeping the knee straight.  Hold for a count of five, and then return to the starting position.




Heel Pain Stretch #4

Stand with the ball of your foot on a block or on the edge of a step or stair.  Keep the knee straight.  Lower heel as far as possible below the block or step and hold on for a count of five.





Heel Pain Stretch #5

Stand with one leg forward, one leg behind. Keeping heels on the floor, lean forward. Should feel a stretch – on calf and behind knee.





Heel Pain Stretch #6

Plantar grade walk – Position yourself on fingertips and feet, heels flat on floor. Gradually “walk” the hands backwards to a more jack-knife position, keeping heels on floor.





NOTICE: All Plantar Fasciitis, Heel Pain or Heel Spur related product orders will include a free download of our Heel Pain Exercises and Stretches.


If you have severe morning foot pain when first standing up in the morning you will need a Night Splint to keep the Plantar Fascia from contracting during the night. Day and Night treatment is the key to recovery and pain relief! To see all of our Night Splints CLICK HERE







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Amazing Insoles™ - Liquid Orthotics For Heel Pain From Plantar Fasciitis & Heel Spurs Semi-Rigid Night Splint - NEW PlantarOne Night Splint
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Spenco® Polysorb® Total Support™ Yumi Sandals. Men's Carbon/Pewter Spenco® Polysorb® Total Support™ Siesta Footwear, Men's Midnight Spenco® Polysorb® Total Support™ Kholo Sandals, Women's Patterned Onyx
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Spenco black total support orthopedic sandals Spenco black total support orthopedic sandals Spenco black total support orthopedic sandals kholo slide sandal
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