Stretching and strengthening exercises can help alleviate the pain and discomfort associated with plantar fasciitis. Simple exercises, such as calf stretches and toe curls, can help stretch and strengthen the muscles and tendons in the foot and ankle, reducing the strain on the plantar fascia.

Other exercises that may be helpful include heel raises and toe taps. These exercises help to improve the strength and flexibility of the foot and ankle muscles, which can reduce the likelihood of developing plantar fasciitis in the future.

Here are some tricks you can try at home:

Plantar fasciitis trick 1 – Roll an ice bottle – Fill a plastic bottle with water, freeze it and roll the sore part of your foot back and forth for 15 minutes to reduce inflammation and slow down nerve impulses from the painful area.

Plantar fasciitis trick 2 – use a shakti mat – Buy yourself a shakti mat ( don’t be scared ) . You can start just by resting your foot gently on the mat while you sit on the sofa if it’s too sore to put pressure on it. Repeat every day for 5 minutes at whatever level of pressure you can handle and gradually increase pressure over time

Plantar fasciitis trick 3 – stretch your toes up – Point your toes firmly up towards the tip of your nose hold them stretch down through your heel ( like trying to make your leg longer between the hip & your heel ) hold the toes and heel stretch for 30 seconds then relax x 10 reps – repeat OFTEN.