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Ouch, I know how that can hurt!

One of the most common complaints about a plantar fasciitis injury is the pain we experience first thing in the morning when we take our first few steps out of bed.

Throughout the night as you sleep, your fascia is contracting. The inflammation you have at the connection between your fascia and your heel bone is trying to repair itself throughout the night, but then in the morning when you take your first few steps, that fascia stretches out like a rubber band, and the fascia connection with your heel bone gets an instant pull.

Here's a suggestion you can try before you get out of bed.

The Morning Stretch: Do this by taking a stretch band (or a belt or towel) and place it by your bedside. When you wake up, place the band around the ball of your foot and pull. Keep your knee extended (straight). If you are flexible enough, grab your toes with your hand and pull towards you. Hold this stretch for 60 seconds.

Otherwise you could try taking a few minutes prior to getting out of bed and stretch your arches by straightening out your legs, curling your toes, and then slowly opening your toes to a full flex position.

Go from the curled position with your toes to a fully open flexed position slowly and evenly and then hold that fully flexed position for 20-30 seconds. Relax your toes for a few moments and then repeat that sequence of curling and then fully flexing your toes.

You'll also probably feel your calf muscles slightly stretching out. Do this about 5 times before you hit the floor.

Our friends at the Stretching Institute have a much more inclusive list of stretches that might work better for you. Remember the wrong stretch can slow down recovery so make sure you read their Free reports and listen to the audio session, just Click Here Now  for immediate access.