Foot Pain Stretching – Relieve Your Foot Pain

You wake from bed in the morning and as soon as you stand, you experience a terrible heel pain. After walking for approximately 10 minutes, the pain begins to subside. Then, after getting up from sitting for a period of time or after standing and walking for a period of time, the pain returns and is at its peak.



The symptoms described above are the result of a condition called “Plantar Fasciitis”.  The following foot pain stretching techniques are very effective at relieving pain caused by this condition:

Step One:  Before Getting Out of Bed in The Morning


1) Dangle your feet over the side of the bed making sure they do not touch the floor.

2) Imagining your big toe to be a pen, slowly write the alphabet from A to Z in the air.

3) Repeat on each foot.


1)  Cross the painful foot over the opposite leg so that the ankle is resting on the knee.

2)  Place your fingers from the same sided hand across the base of your toes.

3)  Pull the toes back toward your shin/knee until you feel a stretch in the arch area. Hold the stretch for ten seconds, relax for 5 seconds and repeat the stretch 10 times on each foot.

Step 2:  During The Course of the Day:


1)   Stand with both feet on the same stair.

2)  Lower the affected heel below the level of the stair until you feel a stretch.

3)  Keep your knee straight while holding the stretch for 20 seconds, rest for 5 seconds and repeat five times on each foot.This exercise should be completed twice daily.


1)  Sit with your legs out-stretched in front of you.

2) Reach for the toes of the affected foot with the opposite hand.

3) Turn your palm facing up and keep your legs straight. Hold for 30 seconds, rest for 5 seconds, repeat 3 times. Perform this exercise once daily.

Foot Pain Pain Relief Products

Use foot care products made for specific problems. For example, devices such as the OrthoSleeve can help to relieve Plantar Fasciitis, improve circulation, and aid in muscle recovery.

Recommended Indoor Footwear

Before getting out of bed in the morning, putting on orthopaedic sandals can help ease foot and leg pain. Your Pedorthist will recommend a specific sandal and/or orthotic to address your specific condition. Be sure to keep them next to your bed for easy access when you first get out of bed.

Read More Articles:
  • How to find the right shoe size

    Contrary to popular belief, our shoe size continues to change as we age! Weight gain or loss, pregnancy and the effects of aging are all common causes for changes in the length and width of our feet. If you haven’t measured your feet in the last 12 months, you may be included in the nearly 1/3 of men and ½ of women wearing the wrong shoe size....

  • 3 Tips For Finding A Good Custom Orthotics Expert or Foot Specialist

    Having trouble finding a good Custom Orthotics Expert or Foot Specialist? Have you ever had orthotics that didn't seem to work, or even worse, made your issues worse? Watch our video to learn 3 tips to finding a good provider. ...

  • (Video) Why Do My Heels Hurt In The Morning?

    VIDEO: If you find that your heels hurt in the morning, it is likely due to a condition called Plantar Fasciitis (pronounced "PLAN-ter fash-ee-EYE-tus"). It is the most common foot pain condition and we see it everyday in BioPed Footcare's 75+ locations across Canada! ...

  • custom orthotics

    Custom Orthotics

    Next time you put on your favourite shoes, take a moment to check out the insoles. Often times, you’ll find there’s not a lot in there! Manufacturers typically use thin liners or generic foam insoles that do not provide any support to the arches of your feet. When you purchase insoles from a pharmacy or department store, chances are very high that they are not a perfect match for your feet....

  • Bunions – Relieve The Pain

    Most bunion pain sufferers don't actually know the wide array of solutions that exist to help relive their foot pain. As a result, most bunion pain sufferers simply try and live with it. We are here to change that and provide relief to those suffering from this type of pain....

  • Plantar Fasciitis Foot, Heel & Arch Pain

    Plantar Fasciitis is the most common type of Heel Pain? If you wake up from bed in the morning and experience a shooting heel pain when your feet hit the floor, you could be suffering from Plantar Fasciitis. ...

  • Do You Work On Your Feet All Day?

    Standing all day, whether work or at play, can do a real number on your feet, legs, and back! Each year in Canada, thousands of work-related foot injuries are reported and an increasing number of sick days are taken because of leg and foot problems....

  • Compression Socks – The Little Known Ingredient to Foot Comfort

    Compression socks are widely known among people suffering from leg or foot problems but they have benefits that many people, including active individuals and those who stand on their feet all day, can take advantage of. In particular, people who have or are experiencing any......