Plantar fascia stretch (kneeling)
- Get on your hands and knees on the floor. (You may want to place a pillow under your knees.) Keep your heels pointing up and the balls of your feet and your toes on the floor.
- Slowly sit back toward your ankles.
- Hold for 15 to 30 seconds.
- Repeat 2 to 4 times.
If this is too hard, you can try doing it one leg at a time. Stand up, and then kneel on one knee and keep the other leg forward. Place the foot of your forward leg flat on the floor and bend that knee. The heel on the leg still behind you should point up. The ball and toes of that foot should be on the floor. Sit back toward that ankle. Repeat 2 to 4 times with each leg.
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