guidance specifically suggests rolling the arch over a ball or similar object, while a cold bottle may also feel soothing.
This should be thought of as a gentle massage — not an attempt to aggressively “break up” the plantar fascia.
5. Toe Curls
The small muscles of the foot contribute to stability and arch support.
Place your bare foot flat on the floor while sitting or standing.
Slowly curl your toes downward, hold briefly, and release.
Repeat approximately 10 times if comfortable.
Another variation is to place a towel underneath your
