-Toe Scrunch and Splay Point your toe and flex your heal. Repeat 30 times.
-Ankle Pump Keeping your toes still, this time you’re just flexing and extending both feet at the ankle joint itself.
-The Roll Out Technique Massage the soft tissue with a ball (lacrosse, baseball, or tennis ball). Roll the ball back and forth across the long tendon on the bottom of the foot. This can be done by applying light to moderate pressure in a seated position or moderate to heavy pressure in a standing position.
-Self Mobilization Supporting the heel by holding it in place with one hand, take the toes into extension and flexion with your other hand.
-Heel and Toe Raise Do 30 heel and toe raises seated in a chair or on your bed and then stand up and do 30 more heel and toe raises.
Additional Plantar Fasciitis Advice
Additionally, give your feet a rest and add orthotic arch support to your shoes. Don’t walk on hard surfaces and use topical creams with natural anti-inflammatory treatments like arnica and ginger.
Sara Novak is a Natural Health Care Expert for Zax Health. Follow her on Twitter at @sarafnovak.