** This article is general information only and isn't a substitute for assessment by a qualified health professional. **
What Is Plantar Fasciitis?
Plantar fasciitis is one of the most common causes of heel pain. It occurs when the plantar fascia (the thick band of tissue running along the bottom of your foot) — becomes inflamed and irritated. The result? That sharp, stabbing pain in your heel, especially with your first steps in the morning.
Plantar fasciitis affects roughly 11% of the general population over a lifetime, frequently lasting 6 to 12 months per episode. Without intervention, many people find symptoms persist for six months or longer.
The good news: Plantar fasciitis is commonly managed with conservative approaches such as stretching the calf and foot via a slant board. Always consult your health professional to get the most appropriate stretching and strengthening routine for you.
Why Stretching Matters!
The calf muscles attach to the heel via the Achilles tendon, and the plantar fascia runs from the heel along the underside of the foot. Tight calves increase tension on the plantar fascia, which is why calf and foot flexibility often come up in discussions about foot discomfort.
5 Ways to Support the Plantar Fascia
1. Calf & Achilles Stretch on a Slant Board
A slant board (also called an incline board) is a common tool for calf and Achilles stretching. On a slant board the heels sit lower than the toes, which places the calf and the underside of the foot in a lengthened position. This position places the plantar fascia and calf in an optimal stretch position.
👉 Shop our Slant Board — designed for deep, controlled calf and plantar fascia stretching at home. Fully adjustable with 5 incline angles means you can start gentle and work your way up.
2. Toe Stretch
👉 Shop our Slant Board — The Ligamove Slant Board includes a conveniently designed fold out 'Toe and Foot Stretcher' which holds the forefoot in an ideal stretched position.
3. Plantar Fascia Massage
👉 Shop our Slant Board — The Ligamove Slant Board includes a conveniently built-in wooden foot massage roller to massage the plantar fascia. For extra relief, also try rolling a frozen water bottle or tennis ball under your foot. The cold reduces inflammation while the rolling breaks up tension in the fascia.
4. Toe Curls
Place a small towel or piece of paper on the floor and use your toes to scrunch it toward you. This strengthens the intrinsic foot muscles that support the arch.
5. Heel Raises
Stand on the edge of a step or our slant board and slowly raise and lower your heels. This eccentric calf exercise has been shown to reduce discomfort associated with plantar fasciitis over time.
Handy Tips
- Foot stiffness is often most noticeable first thing in the morning, so keep your Ligamove Slant Board handy (leave it under your bed) for easy access & commitment to 'at home' stretching routines.
- Supportive footwear — Footwear is one of the things a podiatrist or physiotherapist can advise on
- Cold / ice on your heel after an activity can provide relief for some people
- Be consistent — Calf and Ankle flexibility generally changes gradually rather than quickly
When to See a Health Professional
All exercise routines should be under the guidance of a health professional - ideally an exercise physiologist, podiatrist, or physiotherapist who specialises in lower limbs. If pain persists despite consistent home treatment, consult a doctor or a podiatrist. They may recommend orthotics, shockwave therapy, or other interventions.
For most people, though, a dedicated stretching routine using an adjustable slant board — is usually enough to get you moving again. Understanding how the calf and foot work together is a useful starting point for a conversation with your health professional.
PLEASE NOTE: Ligamove products are designed for fitness and wellness use and are not intended to diagnose, treat, cure, or prevent any medical condition. If you have an injury, persistent symptoms, or a medical condition, please seek advice from a qualified health professional before starting a new exercise routine.
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