How to do it:
Sit with your foot resting on your opposite thigh.
Gently pull your toes back toward your shin (as in Exercise 2).
Then, separate your toes by sliding your fingers between them.
Hold for 30 seconds.
Repeat 2-3 times.
Your Daily Routine: A Sample Plan
Time Exercise
Before getting out of bed Plantar fascia stretch (#2)
Morning Calf stretch (#1) + Rolling stretch (#3)
Mid-day Heel raises (#6) + Toe curls (#4)
Evening Full routine (all 7 exercises)
Before bed Rolling stretch (#3) + Calf stretch (#1)
Other Natural Remedies That Help
Ice Therapy
Roll your foot over a frozen water bottle for 5-10 minutes after activity. This reduces inflammation and numbs pain.
Supportive Shoes
Avoid flat, unsupportive shoes. Look for good arch support and cushioned heels.
Night Splints
These keep your foot in a stretched position overnight, reducing morning pain. Ask your doctor if they’re right for you.
Rest and Modify Activity
Give your feet a break. Switch to low-impact activities like swimming or cycling while you heal.
Anti-Inflammatory Foods
