3. Plantar Fascia Stretch
Directly targets the inflamed tissue.
• Sit, cross one foot over the opposite knee.
• Pull toes toward you until the arch stretches.
• Hold 15–30 seconds, repeat 2–3 times.
4. Ball Roll (Massage)
Relieves tension and reduces inflammation.
• Place a tennis ball, golf ball, or frozen water bottle under the arch.
• Roll slowly for 1–2 minutes.
• Do several times a day, especially after standing.
5. Toe Taps
Strengthens the small muscles supporting your arch.
• Keep heels down while lifting toes toward your shin.
• Hold briefly, then relax.
• Repeat 10–15 reps, 2–3 sets.
6. Foot Flex and Point
Builds ankle strength and flexibility.
• Extend legs, flex toes toward shin for 5 seconds.
• Point toes forward for 5 seconds.
• Repeat 10–15 times per foot.
7. Ankle Circles
Improves ankle mobility and distributes pressure.
• Extend one leg, rotate ankle 10 times clockwise, then counterclockwise.
• Switch to the other foot.
When to See a Professional
If pain doesn’t improve after a few weeks of stretching, consult a doctor or physical therapist. Treatments may include:
• Custom orthotics
• Night splints
• Physical therapy sessions
• Advanced options like shockwave therapy or injections
Prevention Tips
• Wear supportive shoes with good cushioning.
• Avoid walking barefoot on hard surfaces.
• Stretch calves and feet before and after workouts.
• Replace worn shoes regularly.
• Maintain a healthy weight to reduce pressure on your feet.
Final Thoughts
Plantar fasciitis can be frustrating, but recovery is possible. With daily stretching, strengthening, and proper footwear, you can reduce pain and prevent future flare-ups. Healing takes time, so stay consistent and patient—every small step brings you closer to lasting relief.
