Exercises and stretches are among some of the ways you can relieve plantar fasciitis
pain. These movements directly target the plantar fascia and other ligaments in the foot. The direct effect of exercises and stretches can result in instant relief. Below we’ve highlighted a few different stretches that can help stop your foot pain!
Stand on the edge of a step. Hold onto railing or a supportive structure for balance. Stretch your left heel down for at least 30 seconds. Press up with the left foot for 10 seconds. Repeat these stretches three times and then switch feet.
Stand about an arm’s length from the wall and place your hands at eye-level. Next, step your left foot back and push against the wall. Keep your right knee bent and left heel on the floor. In this position you should feel a stretch in the muscles in the back of your left leg. Hold yourself here for 20 to 30 seconds. Repeat this stretch three to five times and then switch to your opposite leg.
Sit up in your bed with your leg stretched in front. Loop a rolled-up towl beneath the ball of your right foot. Keep your leg straight as you gently pull the towel toward you and hold this position for 20 to 30 seconds. Repeat this motion for three to five times and then switch legs.
Sitting Foam Roller Stretch
Take a seat in a chair and grab a foam roller, frozen water bottle or cold soda can. Roll your foot along the object for one minute. Switch to the other foot after the minute is over. Repeat this movement five times on each foot.
Cross one leg over the other so your big toe is in reach. Grab your big toe and gently pull it toward you. Hold this position for 15 to 30 seconds. Perform this movement three times and then switch to the other foot and repeat.