1. Sitting Plantar Fascia Towel Stretch
Stretch your plantar fasciitis carefully.
Early in the morning, loop an exercise band or a towel around the ball of your foot. While holding your knee straight, pull your toes towards your head, holding for 35-45 seconds. Repeat three/four times for each foot.
2. Standing Calf Stretch – Stretching the Achilles tendon with wall push-ups
The Achilles tendon extends from the muscles located at the back of your thigh and calf muscles. The following two exercises should be done first with the knee straight and afterward with your knee slightly bent in. These exercises will cause the stretching of both components of your Achilles tendon. Try to perform both exercises in sequence, at least twice every day.
The wall push-ups & stretches: (a) With a wall in front of you, extend your arms straight out and place both palms on the wall (hand should be at shoulder height) and with one foot in front of the other. The front foot should be roughly 12 inches (30 cm) from the wall. With your front knee bent and the back knee straight, lean toward the wall until you feel a tightening in the calf of the hind leg, and then slowly ease off. Repeat ten times. (b) Now replicate this workout but now slightly move the back foot forward so that the rear knee is gently bent. Repeat the push-ups ten times.
3. Standing Heel Stretch – Using an exercise step or stairs for stretching the Achilles tendon & plantar fascia
Plantar fasciitis stretch, do it slowly and keep your balance.
For safety purposes, always hold the stair’s rail for support, with your legs slightly separated, place your feet in a way, so both heels are off the end of the step. Now slowly lower your heels, while keeping both knees straight until you feel your calf become tight.
Now maintain this stand for 30–60 seconds and then
lift your heels back to their neutral position.
Repeat 5-7 times. Try to do these exercises, at minimum twice a daily.
4. Plantar Facia Ball Roll
Place the tennis ball or can at the arch of your foot. Sit with your knee bent to ninety degrees then begin to roll your foot over the ball or can gently. Gradually applying pressure, and increase until you start to feel a slight discomfort in the affected area. Maintain the desired strength and continue to stretch and massage your aching foot for 5 to 10 minutes. A simple easy enough to do anywhere multiple times a day providing immediate relief while sitting to watch tv, or while sitting at your desk in the office.
The can roll stretches and strengthens your foot.
5. Sitting Plantar Stretch
Stretches from your toes to foot base.
Sit on a bench or a chair or even your bed with your feet flat on the ground and your knees at a 90-degree angle. Cross your left foot and place it on your right knee. Take the toes on the left foot with your left hand and pull your toes back toward your shin. This stretch with alleviate pain in the plantar fascia and the arch of your foot. Hold each stretch for 10 seconds once you feel the tension on the bottom of your foot then release. This stretch should be done on both feet, repeat the stretch for 8 to 10 repetitions and then switch feet. Perform this stretch any time of day the most important first thing in the morning and after sitting for an extended period.