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sleeping, when plantar-fasciitis discomfort is often most noticeable. NHS guidance also recommends stretching the sole of the foot after periods of sitting or lying down.
- Roll Your Foot Over a Ball or Cold Bottle
Sit in a chair and place a tennis ball, massage ball, or cold water bottle underneath your foot.
Slowly roll it from around the heel toward the front of the arch and back again.
Try this for approximately 1–2 minutes without applying enough pressure to cause significant pain.
Some NHS physiotherapy guidance specifically suggests rolling the
7 Powerful Exercises to Relieve Heel Pain and Treat Plantar Fasciitis Naturally
