Goal: Hold each for 30 seconds.
Why it works: Lessening the strain on the calves results in decreased mechanical stress on your plantar fascia as explained by the Foot & Ankle Centers.
Towel Curls (The Arch Builder)
What may seem to be a mere trick actually works to activate the intrinsic muscles—those small muscles within the foot that prevent the arch from collapsing.
How to do it: Start by sitting and placing a thin towel on the smooth floor. With just your toes, “scrunch” the towel inward. After it has been scrumpled, extend it out again and repeat.
Why it matters: Activation of these small muscles leads to a built-in orthotic and helps relieve the fascia of the weight.
Controlled Heel Raises
Strength is the only safety net you’ll need to ensure a future free of pain. These heel raises will strengthen the calf and arch muscle groups, which will help to better distribute the load created by your body weight.
How to do it: Stand with feet placed shoulder-width apart. Gradually raise yourself on tiptoes; hold steadily for two seconds, then lower back down.
