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This exercise targets the actual plantar fascia to release tension and reduce pain.
How to do it:
Sit in a chair and cross one foot over the other knee.
Grab the toes of your affected foot with your hand and gently pull them towards you.
This will stretch the bottom of your foot and your plantar fascia.
Hold the stretch for 15-30 seconds, and repeat 2-3 times on each foot.
4. Rolling a Ball Under Your Foot
Using a tennis ball or a frozen water bottle is an excellent way to massage and stretch the plantar fascia, providing relief from pain and inflammation.
How to do it:
Sit on a chair and place a ball (tennis ball, golf ball, or frozen water bottle) under the arch of your foot.
Roll the ball back and forth under your foot, focusing on any areas of tightness or pain.
Do this for 1-2 minutes, several times a day.
5. Toe Taps
Toe taps strengthen the muscles in the foot, which can support the plantar fascia and reduce pain over time.
How to do it:
Sit in a chair with your feet flat on the floor.
Lift your toes up towards your shin while keeping your heel on the ground.
Hold for a few seconds, then release.
Repeat for 10-15 repetitions, 2-3 sets.
6. Foot Flex and Point
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