Plantar fasciitis is the most common form of foot and heel pain, and it’s caused by damage of the plantar fascia, the flat ligament band, or tissue, which connects the heel bone to the toes and supports the foot arch. Plantar fasciitis is the result of this band being strained, stretched or damaged with small tears. These injuries can be caused by many things such as walking, standing or running for long periods of time, overweight, poorly fitting shoes, tight Achilles tendons, and feet that roll inward. Along with rest and wearing the correct shoes, stretching and caring for this muscle band is one of the best ways to ease the pain and restore strength. Check out these top 10 stretches for plantar fasciitis.

1. Foot flexing

Foot flexing is a great simple stretch to do when you wake up in the morning. It’s a good idea to stretch before getting out of bed so that you loosen the tightening of the plantar fascia that occurs when you sleep. Before you get out of bed, remain on your back and flex your feet. Maneuver your ankle up and down without pointing your feet. Repeat ten times before standing. Giving your feet a gentle massage is also a good way to relieve pain when you first step on your feet in the morning.