Many of us have experienced that first jolt upon waking up as we step down from our beds. It’s the painful sensation that can make a simple trip from one end of the room to the other as uncomfortable as walking on nails. If this resonates with you, chances are you suffer from plantar fasciitis, a prevalent ailment that results from inflammation or minuscule tears in the plantar fascia, the strong ligament that supports your arch.

The good news? Typically, you don’t have to book an appointment with a surgeon or stock up on medications to make yourself feel better. The evidence is clear – your body’s greatest healing power comes at the end of your feet. As reported by the Journal of Orthopedic & Sports Physical Therapy (JOSPT), stretching and strengthening are the key.

In fact, there is even evidence in the literature stating that the simple use of a stretching program can bring about major improvement in more than 50% of people in a matter of weeks according to ResearchGate. And when you combine your stretching with strength training, you build yourself a “support structure,” which will relieve tension in your foot and help regain your mobility.

Are you tired of limping around? Then take these seven scientifically proven exercises and start healing yourself.

The Seated Plantar Fascia Stretch (The “Gold Standard”)

If you only have time for one stretch, make it this one. Unlike general stretches, this one targets the exact area where the pain starts. According to clinical research by the American Academy of Family Physicians, this stretch is often more effective for chronic cases than standard calf stretches.

How to do it: Sit down and place the affected leg over the other at the knee. Then, hold your toes and gently pull them toward your shin.

Goal: Hold the position for 20–30 seconds.

Quick tip: Try doing this in the morning before getting out of bed to “pre-stretch” the tissue.

The Wall-Supported Calf Stretch

We all know that our body is a chain, and most of the time, the culprit behind your heel pain is actually the calf muscle in your body. When your calf muscles are tense, they tug at the Achilles tendon, which tugs at your heel.

How to do it: Stand with your back towards a wall, placing your arms up against the wall at the level of your eyes. Place one leg behind, ensuring that it remains straight. Bend at your waist and lean forward until there is a stretch in the rear part of your leg.

Goal: Hold each for 30 seconds.

Why it works: Lessening the strain on the calves results in decreased mechanical stress on your plantar fascia as explained by the Foot & Ankle Centers.

Towel Curls (The Arch Builder)

What may seem to be a mere trick actually works to activate the intrinsic muscles—those small muscles within the foot that prevent the arch from collapsing.