forward until you feel a comfortable stretch in the back leg.
Hold the position for approximately 20 to 30 seconds without bouncing. Repeat gently, and stop if the movement causes sharp pain.
Stretch the Plantar Fascia
A gentle plantar fascia stretch may be particularly useful for people who experience pain during their first steps in the morning.
While seated, cross the affected foot over the opposite knee. Carefully pull the toes back toward the shin until you feel a stretch along the arch. Hold for around 20 to 30 seconds,
