This week’s wellness tip is from Cleveland Clinic Wellness:

Plantar fasciitis is the most common cause of pain on the bottom of the heel, and approximately two million patients are treated for plantar fasciitis each year. The good news is, more than 80 percent of patients with the foot condition will improve within 10 months of starting simple treatment methods, like this manual plantar fasciitis stretching exercise. Here’s how to do it:

Cross your affected foot over the knee of your other leg. Grasp the toes of your foot and bring your ankle up and your toes up. Place your thumb along the plantar fascia and rub it to stretch it. The fascia should feel like a tight band along the bottom of your foot when stretched. Hold the stretch for 10 seconds. Repeat it 10 to 20 times.

Perform this exercise three times a day — in the morning before getting out of bed, and after any long periods of sitting.

Here’s to healing your heels!