The Plantar Stretch is great for Plantar Fasciitis and Heel Spurs
A great stretch to lengthen the plantar fascia ligament and prevent morning pain is plantar stretch. This stretch is designed to treat and prevent heel pain and plantar fasciitis and when done in the morning alleviates morning pain.
Start with both feet in front of you and bend one leg at the knee. Grab the ball of the foot with one hand over the toes and pull towards your chest. By pulling the ball of the foot and not the just the toes this will create a good stretch along the arch of the foot.
Stretching the plantar fascia ligament will aid in the treatment of plantar fasciitis by developing length in the ligament. Stretch the arch of the foot by taking one hand and pulling the toes back toward the shin for a count of 10. Stretching will alleviate tension along the plantar fascia ligament and prevent the soft tissues of the foot from tightening up.
Hold this stretch on each foot for 15-20 seconds and repeating on both sides 3 times, once a day, improvement should be seen within 1 week of consistent stretching!