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.