Plantar Fascia Stretches – Seated

• Cross your legs over by placing the affected foot on your other knee
• Use the hand on the affected side to pull the toes up as far as they will go
  toward the shin
• Feel the tight band (like a guitar string) on the sole of the foot with your
  other hand
• Hold the stretch for 10 seconds. Perform 10 times
• Repeat 3 times a day
• The first set should be performed before the first step in the morning
• Also perform prior to standing after seated for long periods

Plantar Fascia Stretches – Standing

• Standing with ball of foot on a stair, reach for the bottom step with heel
  until a stretch is felt through the arch of the foot
• Hold for 30 seconds
• Relax
• Repeat 5 times
• Do 6 sessions per day

Calf Stretches – Standing

• Facing a wall, put your hands against the wall at about eye level
• Keep the injured leg back, the uninjured leg forward and the heel of your injured
• leg on the floor
• Turn your injured foot slightly inward (as if you were pigeon-toed) as you slowly
• lean into the wall until you feel a stretch in the back of your calf
• Hold for 30 to 60 seconds
• Repeat 3 times

Frozen Can Roll

• Place your favourite non fizzy drink in the freezer
• Once frozen, take it out of the freezer
• Roll your bare injured foot back and forth from your heel to your mid-arch over the can
• Repeat for 5 minutes
• This exercise is particularly helpful if done first thing in the morning

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