Things You'll Need:
- Towel
- Can of frozen juice
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Step 1
Stretch your hamstrings. Sit on the floor with your legs straight and your toes pointed up. Hold a towel in your hands and loop it around the toes of the foot with plantar fasciitis. Pull the towel toward your body. Hold for 20 seconds and relax. Repeat this exercise ten times.
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Step 2
Stand facing a wall. Step forward with the good foot leaving the foot with plantar fasciitis extended behind you. Keep both of your feet flat on the floor as you lean your body closer to the wall. This exercise helps you stretch your Achilles tendon. Stretch and relax ten times.
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Step 3
Step onto a stair with the balls of your bare feet. Balance yourself by holding the wall or the handrail. Lower yourself to feel your arches stretch. Repeat this ten times.
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Step 4
Pull your toes back towards you while you are sitting down with your leg crossed. Do this exercise ten times.
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Step 5
Sit down in a chair. Place a can of frozen juice on the floor in front of you. Roll the can back and forth under your arch with the foot that has plantar fasciitis. Save this exercise for last because it helps relax the plantar fascia as well as provide cold therapy for the area.
