The Best Stretch to Treat Plantar Fasciitis!
The bottom of your foot has several muscles connecting your toes to your ankle bones. These muscles are held in place by tissues called fascia. Pain caused by plantar fasciitis, inflammation of these tissues, can be treated by stretching out these fasciae under the foot.
First, you’ll want to get a couple of different balls. Golf balls and baseballs are a good place to start.
Sit up straight in a chair.
Place the ball on the ground, and then your foot’s sole on the ball.
Roll the ball back and forth under the sole of your foot.
Do this while wearing a sock. Do not do this barefoot, and do not do this while wearing shoes.
The pain from this stretch should be a dull, consistent, “achy” pain.
If your pain is sharp, or more than a light ache, stop. Try a different ball, less pressure, or a different position.
Repeat on the other side.
Do this two or three times a day to get the best relief.
I would encourage you to experiment with different-sized balls, as well as with frozen balls. The cold can add an anti-inflammatory aspect to the therapy and help relieve some of the pain.