No one has time for achy feet 🦶 I’m managing plantar fasciitis and I’ve been incorporating a combo of myofascial tools with stretching.
You can use a tennis ball and massage therapy gun to work through the band at the bottom of the foot that extends from the heel all the way up to the ball of the foot. You can also massage your feet with enough pressure to help loosen up the area. This way you can get more out of stretching.
Using a light resistance band can help loosen the calves, hamstrings and arches.
Perform 10 reps of pointing and flexing your foot against the resistance of the band. You can also place the band over the arch of your foot for hamstring stretches, holding each for several breaths.
Against the wall stretches are good because they can be done anytime anywhere, even when you’re taking a break at work. Keep your foot flat as you bend the front leg knee, and lean into the wall creating lots of release through the back of the leg.
Another deep stretch for the feet is done sitting with toes curled. Sit in an upright spine position with knees bent. Curl your toes underneath and hold the position for at least twenty seconds. 3 rounds of this stretch is a great way to loosen up the tension that builds between the toes and of course helps alleviate pressure throughout the foot.
Being consistent with this routine at least 2-4 times a week is a great way to help relieve plantar fasciitis and foot pain.