A simple stretch for plantar fasciitis (heel/sole foot pain)

My blog: www.bodymindconspiracy.com
Do you feel like you're walking on broken glass every time you step out of bed? If you have plantar fasciitis, you know what I'm talking about. This stretch is actually good for all heel and sole pain, and, in my experience, it can be incredibly effective.
The gist: Place the ball of your foot a few inches up on the wall, and then drop your heel to the floor. This will put you in a pre-stretched position. Keeping your leg straight, bring your entire body toward the wall (don't just bend at the waist, move your pelvis forward!). This will decrease the angle at your ankle, stretching the gastrocnemius and, to a lesser extent, the soleus muscle. More importantly, this will stretch the fascia that is continuous with your plantar fascia.
Start slowly and do this twice a day for ten extremely short repetitions of about half a second. If it hurts, back off a bit and try starting with your toes lower on the wall. As it says in the video, you may need to try this with shoes on, but your mileage may vary.
As this becomes easier, increase your number of sets to about 4 per day, trying to incorporate them into your routine. Start with your foot higher when you're able, and try to eke out a little more distance every day. You'll eventually convince your nervous system that you don't need that extreme level of muscle tone that's been causing you so much trouble. Reducing this tone can also reduce the frequency and duration of charley horses!
Let me know what you think. More videos and blog posts coming soon!
Let me know how this goes

[@ZenMistressNYC]

great stuff! Many thanks. I have watched a couple of your videos. Thank you for taking the time to teach.

[@Superduperabc]

We learn this stretch in high school but the coaches have no time or idea why we do the stretch...thank you for explaining thoroughly. I got a severe Fasciitis after weeks of working out and stopped because the pain as I get up every morning was overriding the pain I get after workout. Now I know and will feel safe to go back and workout. I know it sounded silly not knowing but I'm the scaredy cat when it comes to pain. Thank you so much! My mother will also be glad to know there's a healing or teaching technique for our fascia/muscles to work together.

[@Bodymindconspiracyblog]

+TERESITA FERNANDO Great to hear, thanks for the kind words, Teresita!

[@tr1xskill643]

i like your voice thnx

[@TaushaTW]

Where was this video 20 years ago?! It feels like no matter what I do I cannot stretch my feet (my back feels the same). I will try this and look into getting myofascial release for my back. God bless you!

[@anthonylai2446]

So I'm an 11 year old and when I walk my left foot hurts. Only the back of my foot though.

[@LeeLong]

So, I have always heard that long, gentle stretches are important to the muscle memory. The theory being that you are reminding the muscle it can be longer. From that perspective, this bouncing would not be as effective. Can you expand on the comparison between those two schools of thought? I agree that a long and hard stretch will negatively affect the muscle.

[@Bodymindconspiracyblog]

Lee Long Hi Lee! It's been a while since I've looked into the stretching literature, but I THINK that both are effective for changing default spindle fiber length. I know that I've had considerable success with these brief stretches. I wish I could give a more satisfying answer to this one :)