Quick Reference: Exercise Summary
Exercise Primary Benefit Frequency
Calf Stretch Relieves calf tension Daily, 3 reps each leg
Rolling Massage Reduces inflammation, increases blood flow Daily, 2–5 minutes
Towel Curls Strengthens foot muscles Daily, 10–15 reps
Seated Plantar Stretch Directly stretches fascia Daily, especially morning
Marble Pickups Improves toe dexterity and strength Daily, 10–20 marbles
Stair Calf Raises Eccentric strengthening Daily, 10–15 reps
Toe Splaying Improves big toe mobility Daily, 5–10 reps
