• Pull toward you until you feel a stretch.
• Hold 15–30 seconds, repeat 2–3 times.
2. Calf Stretch
Loosens tight calves that strain the plantar fascia.
• Stand facing a wall, step one leg back, heel down.
• Bend the front knee while keeping the back leg straight.
• Hold 15–30 seconds per side, repeat 2–3 times.
3. Plantar Fascia StretchDirectly 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.
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