3. Towel Stretch
This simple stretch can be done while lying down or sitting, and it targets both the calf and plantar fascia.
How to do it:
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Sit with your legs extended straight in front of you.
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Loop a towel around the ball of your foot.
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Gently pull the towel toward you while keeping your knee straight.
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Hold for 20–30 seconds. Repeat 3 times for each foot.
Tip: Perform this stretch twice daily for best results.
4. Toe Curls
Toe curls strengthen the muscles in your feet and help support the arch, reducing strain on the plantar fascia.
How to do it:
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Sit in a chair with your feet flat on the floor.
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Place a small towel on the floor in front of you.
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Use your toes to scrunch the towel toward you.
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Repeat 10–15 times for each foot.
Tip: Once comfortable, add a light weight on the towel for extra resistance.
5. Rolling Massage
A rolling massage loosens tight tissue, reduces inflammation, and increases blood flow.
How to do it:
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Sit on a chair and place a frozen water bottle, tennis ball, or massage ball under your foot.
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Roll your foot back and forth over it for 2–3 minutes.
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Repeat 2–3 times daily.
Tip: Using a frozen bottle provides the added benefit of ice therapy for inflammation.
6. Heel Raises
Strengthening your calves and feet improves support for the plantar fascia.
How to do it:
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Stand on the edge of a step with your heels hanging off.
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Slowly raise your heels as high as possible, then lower them below the step level.
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Perform 10–15 repetitions. Repeat 2–3 sets.
