Plantar Fascia Massage
Note: You must not experience pain while this exercise. Apply sufficient pressure to feel a bit stretched but not pain.
- Sit on a chair or stand with each foot resting on a frozen water bottle or a small ball. A freeze water bottle is beneficial as the ice aid in reducing the pain and inflammation
- Gently roll the water bottle or ball backward and forward under the foot. Begin at just the ball under the foot and end just before the heel
- Roll the bottle or ball back and forth gently 10 times for each foot
- Do almost two sets on each foot
- Do this exercise at least once daily
Here are some other exercises that you can also do in your daily routine:
- Floor sitting ankle reversal with resistance
- Heel raise
- The seated toe towel scrunches
- Wall-facing calf stretch
- Seated plantar fascia stretch