Achilles stretch

Plantar Fasciitis

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Plantar fasciitis

You can use a frozen water bottle instead of a Pediroller.plantar fasciitis 2

 

The towel stretch is a particularly helpful exercise as it strengthens the tendons in the arch. You can use a hand-towel and start with you foot at the bottom end and try to scrunch the towel up with your toes until you’ve got the whole towel.

To make it more challenging, then try to push the towel away from under your foot, with your toes until it’s all out from underneath.