Grasp your toes and gently pull them back toward your shin
You should feel a stretch along the arch of your foot
Hold for 15–30 seconds. Repeat 3 times per foot.
Pro tip: Perform this stretch before taking your first step out of bed to reduce the "first-step pain" characteristic of plantar fasciitis.
5. Marble Pickups
Like towel curls, marble pickups strengthen the toe flexors and intrinsic foot muscles, improving foot stability and arch support.
How to do it:
Place 10–20 marbles on the floor
Using your toes, pick up one marble at a time and place it into a small bowl
Repeat until all marbles have been moved
Pro tip: No marbles? Use small buttons, crumpled paper balls, or even dry beans.6. Stair Calf Raises (Eccentric Heel Drops)
Eccentric exercises—lengthening a muscle under tension—are particularly effective for chronic tendon and fascia issues. This move strengthens the calf and plantar fascia while improving flexibility.
How to do it:
