Stand with the balls of your feet on the edge of a step, holding a railing for balance
Slowly lower your heels below the step level (eccentric phase)
Then rise up onto your toes (concentric phase)
Repeat 10–15 times
Pro tip: Focus on the slow, controlled lowering phase (count to 5 on the way down). This is where most of the therapeutic benefit comes from.
7. Toe Splaying (Big Toe Stretch)
The big toe plays a critical role in walking and running. Limited big toe mobility can alter your gait and increase stress on the plantar fascia.
How to do it:
Sit down and spread your toes as wide as possible without forcing
Hold for 5–10 seconds, then relax
Repeat 5–10 times
For a deeper stretch, use your fingers to gently pull the big toe away from the others
