Seated plantar fascia stretch: Sit in a chair and cross the injured foot over the knee of massage the bottom of your foot, moving from the heel toward your toes.
Regularly exercising and stretching the feet and ankles can help to to increase strength in the muscles on the underside of the feet and toes.
Photo of the plantar fascia foot stretch. Brett Sears. Orthopedics A gentle stretch should be felt on the bottom of your foot. Hold this position for.
It can feel like you're stepping on a knife as the tight connective tissue on the bottom of your foot stretches out. As someone who has had a recurrence of plantar.
Top: While sitting, grasp your toes and gently pull them toward you until you feel a stretch in the arch of your foot. Right: Stand as shown, with your back leg.