Photo by Anna Shvets on

Are you sick and tired of sharp foot pain when you first get out of bed? Mornings are hard enough as it is without adding the fear of foot pain to the mix. If you google “foot pain”, the most common diagnosis is plantar fasciitis. But that doesn’t answer the question of why are YOU suffering from this pain? 

Many attribute plantar fasciitis to having “flat feet” but that’s just one reason. It can also be a result of knocked knees or tight calves…places OTHER than the foot itself! 

If you’ve been told to rest and apply ice with minimal relief it might be time to change your approach! Give these exercises a try and see if you notice a difference.


  1. Start standing with your feet hip-width apart
  2. Establish a tripod by digging your heel, base of pinky toe, and base of big toe into the ground on both feet
  3. While maintaining those 3 contact points, try to “pull” your big toe and heel closer together creating a ‘short foot’. Repeat 10-15 times.


  1. Stand on a stool (with support) or a stair stand with your heels hanging off the edge
  2. Raise up onto your tip toes and hold for 3-5 seconds
  3. SLOWLY lower and sink into your heels as far as you can creating length in your calf. Repeat up to 10 times.


  1. Using your hand or a massage stick roll up and down your calf finding “speed bumps” and holding pressure on each for 15-20 seconds to release tension. Repeat throughout the day as needed.

If you found this information helpful and would like to work with a chiropractor getting back to a pain free life, click ‘BOOK NOW’ to set up your first appointment!

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