Stand facing a wall with both hands pressing against it.
Step one foot back, heels flat on the ground.
Bend the front knee while keeping the back leg straight.
Press the back heel into the ground.
Hold 15–30 seconds per side, repeat 2–3 times.
Plantar Fascia Stretch
Directly targets the inflamed tissue and improves flexibility.
How to do it:
Sit in a chair and cross one foot over the other knee.
Pull the toes of the affected foot gently toward you.
Feel the stretch along the arch.
Hold 15–30 seconds, repeat 2–3 times per side.
Ball Roll (Massage Stretch)
This acts as a self-massage to break up tension and reduce inflammation.
How to do it:
Sit with feet flat.
Place a tennis ball, golf ball, or frozen water bottle under your arch.
Roll back and forth slowly for 1–2 minutes.
Repeat several times per day, especially after standing or exercise.
Toe Taps (Strength Builder)
Strengthens the tiny muscles in your feet that support your arch.
How to do it:
Sit with feet on the floor.
Lift toes upward toward your shin, keeping heels down.
Hold briefly, then relax.
Perform 10–15 reps, 2–3 sets.
Foot Flex and Point
Improves ankle flexibility and strengthens supporting muscles.
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