Plantar Fascia Massage
It is important that you do not feel any pain during this exercise. You should apply enough pressure so that you feel slightly stretched, but no pain.
- You can either sit on a chair, or stand on each foot while resting it on a frozen ball or water bottle. The ice in the bottle will help to reduce pain and swelling.
- Roll the ball or water bottle back and forth under the foot. Start at the ball and finish just before the heels.
- Roll the ball or bottle back and forth 10 times per foot.
- Do two sets of almost two on each foot
- This exercise should be done at least daily
You can do these exercises in your daily routine.
- Reverse ankles in floor sitting with resistance
- Heel raise
- The seated toe towels scrunches
- Wall-facing calf stretch
- Seated plantar fascia stretch
