To perform the seated plantar fascia stretch, sit in a chair and cross your affected foot over the opposite knee. Gently grasp your toes and pull them back toward your shin until you feel a mild stretch along the bottom of your foot. Hold for 15–30 seconds, breathing deeply, then release. Repeat 3 times per foot, twice daily. This exercise helps to reduce morning stiffness and alleviate heel pain from plantar fasciitis.
The wall calf stretch is performed by standing facing a wall with one foot back, heel flat on the floor. Lean forward until you feel a stretch in the back leg’s calf. Hold for 30 seconds, then switch sides. Do 3 repetitions per leg, morning and evening. This exercise helps to release tightness in the calf muscles, which can contribute to heel pain from plantar fasciitis.
To perform the bent-knee calf stretch, stand with the back leg slightly bent at the knee, heel down. Lean forward gently until you feel the stretch lower in the calf. Hold 30 seconds per side and repeat 3 times. This exercise targets the deeper calf muscle, helping to release hidden tension and bring relief to stubborn heel pain from plantar fasciitis.
Towel toe curls are performed by placing a towel on the floor and sitting with feet flat. Curl your toes to scrunch the towel toward you, then release. Repeat 10–15 times per foot. This exercise helps to strengthen the foot muscles, which can help to stabilize the area responsible for heel pain from plantar fasciitis.
The marble pickup exercise involves scattering 10–15 marbles on the floor and picking them up one by one using only your toes, placing them in a cup. Do 2 sets daily. This exercise helps to rebuild strength in the intrinsic foot muscles, supporting the arch and preventing heel pain from plantar fasciitis.