Stretch & strengthen your plantar fascia
To help reduce plantar fasciitis pain and improve overall function for long term results, combination of self-massage, stretching and strengthening exercises are often prescribed to patients. Keep in mind the cause of plantar fasciitis should be addressed, this can range from biomechanical issues, footwear, training volume change etc.
1. Tennis Ball Massage
To be done in sitting gently roll the tennis ball underneath your foot targeting the tender areas. Mild discomfort/pain is to be expected
2. Stretching of intrinsic and extrinsic muscles of the foot
Toes are up against the wall then bend your knee until you feel a stretch. Studies have shown the ideal time to hold a stretch is 30 seconds
3. Towel scrunches
Scrunching up the towel with your toes