Water Bottle Stretch for Heel Pain (version #2)
Strengthens the plantar fascia ligament for relieving plantar fasciitis and heel spurs
Another simple exercise is taking a tennis ball, rolling pin, or other small rolling device and placing it under the foot. Next, roll the foot over the ball or rolling pin, allowing the device to slide over the bottom on the foot.
Despite its simplicity, this exercise is useful for stretching the plantar fascia. By doing this, you are making it more flexible and can help relief not only tension for moderate amounts of pain. Regularly doing this exercise helps to keep the ligament flexible and strong.