So you’ve tried every stretch and treatment recommended by doctors, chiropractors, holistic healers and New Age believers, but you’re still suffering from plantar fasciitis, the excruciatingly sharp, almost crippling pain in your heel that refuses to go away.

That was me — for months — until I finally put together a series of stretches that worked and gave me almost instantaneous relief.  These are not the standard stretches recommended by physical therapists and doctors, such as rolling the foot on a tennis or golf ball, the Achilles tendon stretch, or even the relatively new stretch that involves curling the toes backwards while flexing the ankle. Those are great if they work for you, but they didn’t for me.

Typically, a sports enthusiast with plantar fasciitis will have heel pain as a result of over working or pounding of the plantar fascia, the connective tissue that runs from the toe to the back of the heel supporting the superficial back line.

As a die-hard soccer player, runner, owner of a gym and organic advocate, I tried everything (apart from shots and surgery) before developing my own solution.

Here’s what I tried, with little result:

1. Ultra sound, which stimulated the muscles.

2. Modified electric shock therapy, which gave negative and positive charges to the area.

3. Ice, Which is great for reducing inflammation; however, in this case the ice may have actually made my fascia contract, thus causing me more pain in the morning.

4. Massage. This was somewhat helpful, but not practical. Who can afford the time and money for daily foot massages?

5. Acuscope (a probe).

6. Detox. This was a procedure whereby I put my foot in a clean tub of water and watched while the toxins from by body released through the bottom my foot and colored the water a disgusting rust color.  Fascinating but very ineffective.

7. Acupuncture. What a nightmare! Imagine needles on the bottom of the foot.

Here’s what I did that helped:

1. Rolled the ball of my foot on a tennis or golf ball. While this allowed the fascia to open up, it did promote circulation and it relaxed the arch, increasing flexibility.

2. Wore my modified version of a foot splint, at night, to help keep my foot at a 90 degree angle, which allowed the fascia to stay stretched.

3. Bought proper shoe. If you are an exercise freak like me, it is very important to be fitted with the proper exercising shoe. In some cases, a professionally fitted insole (Orthotics) will alleviate the pressure placed on your arch.  

My ultimate solution began after a chance reading of just one line in Anatomy Trains by Thomas W. Myers, who wrote: “Plantar limitation often correlates with tight hamstrings.”  That was me; I had super tight hamstrings. Superficial stretching did little to alleviate that tightness, so I calculated that perhaps deep hamstring stretching would produce results. Luckily I was right.

My relief was instant. When I woke up the next morning my plantar fascia felt loose and relaxed with very little pain.  I did this for five consecutive days, and remained pain free. Here are some daily hamstring and calf stretches that work for me.  On a less frequent basis, I continue to do the stretches as a preventative measure.

Successful stretches

1. Jacuzzi Hamstring Stretch: One night after my soccer game I decided instead of icing the foot I should sit in the Jacuzzi and stretch my hamstring and calf. Allow your body temperature to heat up so that you know you’re really ready for a quality hamstring/calf stretch. Extend your right leg straight out (no bent knee) on the supporting surface and lean forward toward your foot by bending at the waist and keeping your back straight. Do this for no less than 60 seconds but no more than 2 minutes.  Do exactly the same with your left leg.

2. Double leg calf stretch: Stand facing the step, place the balls of the feet at the edge, allowing the heels to slowly lower. This will stretch the arch, heel and calf (Hold railing for stability). Do this for no less than 60 seconds but no more than 2 minutes.

3. Strap-Assisted Hamstring Stretch: Lie flat on your back pull a rope around the heel of one foot. Elevate this leg towards the ceiling with the other leg resting on the floor. Hold at the elevated position for 60 seconds while slowly straightening the knee, the longer you stretch the hamstring the easier it will be to straighten the leg. Lower the leg back towards the floor after 60 seconds and place the rope at the ball of the foot. The position of the rope will target the calf, heel and the arch of the foot. Hold this stretch for 60 seconds and slowly allow the leg to stretch. Your hands and arms will guide the leg as you pull on the rope (no jerking). Do this for 2 minutes for each leg, focusing on stretching the hamstring and the calf. The stretches are intended to gradually relax and alleviate tension. DO NOT rush the exercises.

Author Roland Nahapetian is owner of No Excuses Fitness & Indoor Boot Camp, located at 2700 East Foothill Boulevard in Pasadena. Call him at (626) 440-1704