1. Cross your problem leg over your other leg.
2. Using the hand on your problem side, take hold of your
problem foot and pull your toes back towards shin. This creates tension/stretch in the arch of the foot/plantar fascia.
Check for the appropriate stretch position by gently rubbing the thumb of your unaffected side left to right over the arch
of the affected foot. The plantar fascia should feel firm, like a guitar string.
4. Hold the stretch for a
count of 10. A set is 10 repetitions.
5. Perform at least 3 sets of stretches per day. You cannot perform the
stretch too often.
Try doing this stretch before taking your first steps in the morning and after sitting for a prolonged period.