1.Sitting Plantar Fascia Stretch
- Sit down with a straight back on a chair (without armrests)
- Cross one foot over the other knee
- Grab the base of your toes and stretch them towards your body until you feel a stretch
- Be in this position for 20-25 seconds
- Repeat it three times
2.Plantar Fascia Stretch
- Sit down and rest your foot on a round object (towel roll or a can of beans)
- Roll it in all possible directions for 2-5 minutes
- Repeat it three times
3.Towel Pickup
- Sit down with a straight back on a chair (without armrests)
- Keep a towel or handkerchief on the floor in front of your feet
- Pick Up the towel using your toes while your heels still touching the ground
- Repeat this for 15-20 times
- Day by day you can make the weight of the towel heavier by wetting it
4.Achilles Tendon and Plantar Fascia Stretch
- Loop a towel around the ball of your right foot
- Pull your toes towards your body
- Try to keep your leg on the ground and your knees extended
- Be in this pose for 30-45 seconds
- Repeat the same for left foot and repeat three sets for each foot
5.Wall Push
- Face a wall
- Put both your arms on the wall at your shoulder level and keep your back straight
- Place your right foot just in front of left foot
- Bend the right knee towards the wall, keeping the left one straight
- Keep going until calf muscle of your left muscle feels right
- Now relax and switch legs
- Repeat three times with each leg
