Seated Version: For limited mobility, perform toe curls and towel stretches while seated.
Increased Intensity: Use a firmer ball for plantar fascia rolling.
Dynamic Stretching: Incorporate slow walking lunges to complement calf stretches.
FAQ
Q: How long will it take to see results?
A: Many people notice improvement in 2–4 weeks with consistent daily practice.
Q: Can these exercises prevent plantar fasciitis?
A: Yes, regular stretching and strengthening of the feet and calves can reduce your risk.
Q: Should I exercise if my heel is very painful?
A: Start gently and avoid overexertion. If pain is severe, consult a healthcare professional before continuing.
Q: Can these exercises be combined with orthotics?
A: Absolutely. Supportive footwear and custom orthotics can enhance results.
