Tight calf muscles place extra strain on the plantar fascia. This classic stretch targets both the gastrocnemius and soleus muscles, relieving tension along the entire posterior chain of the lower leg.
How to do it:
Stand facing a wall with your hands on it at shoulder height
Place one foot forward and the other straight back, keeping the back heel flat on the floor
Keeping your back leg straight, lean into the wall until you feel a stretch in your calf
Hold for 20–30 seconds. Repeat 3 times on each leg.
Pro tip: For a deeper stretch, slightly bend your back knee to target the lower soleus muscle.
2. Rolling Massage (With a Ball or Frozen Bottle)
Massaging the arch of your foot helps break up adhesions, reduce inflammation, and increase blood flow to the injured tissue. A frozen water bottle adds the benefit of cryotherapy.
How to do it:
While seated, place your foot on a tennis ball, lacrosse ball, or a frozen water bottle
Roll it back and forth with moderate pressure for 2–5 minutes per foot
Focus on the arch area, not just the heel
