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Bottom of Feet (Plantar Fascia)
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This stretch must be performed without shoes on
Kneel - knees on floor and balls of toes on floor -
resting on the tops of your feet, curl toes under
The bottom of your toes and the balls of your feet should be pressing into the floor
The bottom of your feet from the balls of your toes to your heel should be facing the wall behind you.
Many people will feel the bottom of their feet stretch at this point - go slow and breath
Sit on your heels lightly increasing the stretch
This may be intensely painful for those with short structures in the bottom of the feet and 10 seconds may be all that is possible.
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