30 seconds, then relax.
Avoid bouncing or forcing the stretch.
AAOS recommends a similar heel-cord stretch, with the back heel kept flat on the floor.
3. Plantar Fascia Stretch
This exercise more directly stretches the tissue along the bottom of the foot.
Sit comfortably and cross the affected foot over your opposite knee.
Grab your toes and gently pull them backward toward your shin until you feel a stretch along the arch.
Hold the position for around 20–30 seconds before releasing.
This can be particularly useful before taking your first
