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Stretching your plantar fascia before you get out of bed
Many people with plantar fasciitis have intense heel pain when they take their first steps after resting for a long time. This pain comes from the tightening of the plantar fascia that happens during sleep. Stretching or massaging your plantar fascia before you stand up can often reduce heel pain.
- Stretch your foot by flexing it up and down 10 times before you stand up.
- Do toe stretches to stretch the plantar fascia.
- Use a towel to stretch the bottom of your foot (calf stretch with a towel).
Stretching exercises should create a pulling feeling. But they shouldn't cause pain. Ask your physical therapist or doctor which exercises will work best for you.
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