Sit with one leg crossed over the other
Pull your toes back toward your shin
Hold for 15 to 30 seconds
Repeat 3 to 5 times per foot
Roll the arch over a frozen water bottle or tennis ball
Stretch the calf against a wall with the heel flat on the floor
Hold the calf stretch for 30 seconds
Repeat 3 times per leg
Perform a towel stretch by looping a towel around the ball of the foot
Gently pull the foot toward you
Hold for 15 to 30 seconds
Repeat 3 to 5 times
Do plantar fascia stretches before getting out of bed
Stretch after long periods of sitting
Stretch both the gastrocnemius and soleus muscles
Keep stretches gentle and consistent
Stop if pain becomes sharp or worsens