Pro tip: Perform this exercise before getting out of bed in the morning to gently prepare your foot for weight-bearing.. Towel Curls
This exercise strengthens the small intrinsic muscles of the foot, which support the arch and improve toe dexterity. Weak foot muscles can contribute to faulty mechanics and recurrent pain.
How to do it:
Sit on a chair with your feet flat on the floor
Place a small towel under your foot
Using only your toes, scrunch the towel toward you
Repeat 10–15 times per foot
Pro tip: Add resistance by placing a small weight (like a book) on the far end of the towel.
4. Seated Plantar Fascia Stretch
This stretch directly targets the plantar fascia itself, improving flexibility and reducing morning pain.
How to do it:
Cross one leg over the other knee (figure-four position)
