Improving the flexibility of the plantar fascia, the main soft tissue crossing your arch, is important for reducing strain and tension in the arch, especially first thing in the morning. Â
It is best to perform this stretch before getting out of bed in the morning and after any periods of prolonged sitting.
Follow these simple instructions to perform a Plantar Fasciitis Stretch:
- While in a seated position, cross one leg over the other;
- Hold the base of toes of the affected foot;
- Gently pull the toes back towards the shin until you feel a stretch in the arch;
- Hold the stretch for 20 seconds and slowly release;
- Repeat 3 times;
- Complete 3 sets of 3 repetitions every day.
