How to do it:
Sit with legs extended.
Flex your toes toward your shin for 5 seconds.
Point your toes forward for 5 seconds.
Repeat 10–15 times per foot.
Ankle Circles
Boosts ankle mobility, helping distribute pressure evenly.
How to do it:
Extend one leg in front.
Slowly rotate the ankle 10 times clockwise, then 10 times counterclockwise.
Repeat with the other foot.
When to Seek Professional Help
If your heel pain persists after a few weeks of daily stretching, it’s best to consult a healthcare provider or physical therapist. They may suggest:
Custom orthotic shoe inserts
Night splints to keep the fascia stretched overnight
Physical therapy sessions
Advanced treatments such as shockwave therapy or injections
Tips to Prevent Plantar Fasciitis
Wear shoes with good arch support and cushioning.
Avoid walking barefoot on hard surfaces for long periods.
Stretch your calves and feet before and after workouts.
Maintain a healthy weight to reduce stress on the feet.
