Plantar fasciitis involves the tightening of the fascia on the bottom of your foot. Stretching your calf muscles is a great way to start alleviating this discomfort.

Since the calves and hamstrings overlap behind the knee, tightness in the hamstring can affect the calf muscles. Here are a few ways to stretch both areas:

1. Runner Stretch: This traditional stretch is probably one you’ve done before. To stretch, particularly if the pain is in your right foot, stand facing a wall. Place your right leg behind you, lean forward into your left knee, and push your right heel into the floor. Hold this position for 20 to 30 seconds if you can tolerate it. You may feel it all the way up to your hamstring, which is beneficial.

2. Wall Stretch: Stand facing a wall, place your forefoot against the wall, and lean in, holding this position for 20 to 30 seconds.

3. Stair Stretch: At the base of a staircase, hold onto the railing and let one heel drop off the back of the step, allowing gravity to assist in stretching your calf and Achilles tendon. Again, hold for 20 to 30 seconds and remember to stretch both sides.

You can perform stretches in bed or while lying down:

Towel Stretch: Use a towel, hand towel, or even a blanket. Lie on your back and loop the towel around your forefoot, pulling your toes towards your nose. It stretches both the calf and hamstring. Remember, it should feel tight but not painful. For comfort, keep your opposite knee bent while doing this to prevent lower back strain.

You can also perform this sitting up in bed if that’s more comfortable. 

Always aim for a 20 to 30 seconds hold.

Those first steps in the morning can be particularly painful if you suffer from plantar fasciitis pain! 

Before getting out of bed, gently stretch the fascia by placing one hand on your forefoot and the other on your heel, and gently pull them apart. 

Do this as tolerated to help with those initial steps of the day.

Many people find relief by using items like a golf ball under the foot. It's not the least bit comfortable, but it is so worth it!

Golf Ball Massage: Place a golf ball on the floor and roll it up and down your foot, zigzagging to target the fascia. 

Apply pressure to help release the tightness. 

It should feel uncomfortable but not unbearable. This method focuses particularly on pinpointed pain.

Finally, it's crucial to wear supportive shoes at all times, even indoors. 

If you prefer not to wear your outdoor shoes in the house, consider having a designated pair for indoor use. 

Good support is vital in managing plantar fasciitis pain.

By incorporating these stretches and tips into your routine, you can help manage and alleviate the plantar fasciitis pain and discomfort. 

Remember, always start by consulting with a medical professional to tailor your treatment to fit your specific needs.

On that note, don't forget to grab the 5 Easy Exercises for ANY Body Summary & Video Guide.

After going through 5 Easy Exercises, you'll see how truly easy and simple these are - and feel the difference right away!

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