more directly stretches the tissue along the bottom of the foot.
Sit comfortably and cross the affected foot over your opposite knee.
Grab your toes and gently pull them backward toward your shin until you feel a stretch along the arch.
Hold the position for around 20–30 seconds before releasing.
This can be particularly useful before taking your first steps after sitting or sleeping, when plantar-fasciitis discomfort is often most noticeable. NHS guidance also recommends stretching the sole of the foot after periods of sitting or lying down.
Roll Your
