BALL ROLL

Use a lacrosse ball or a golf ball to roll the plantar fascia of the foot. Roll from the arch into the heel and into the balls of the foot.

Roll until "knots" decrease in pain by half, or for 5-10 minutes.

BIG TOE UP

With the foot flat on the floor, bring the big toe upward as you keep the other four on the floor.

Hold for five full breaths, repeat 3-5 times.

BIG TOE DOWN

With the foot flat on the floor, keep the big toe on the floor as you bring the other four upward.

Hold for five full breaths, repeat 3-5 times.

ALL TOES UP

With the foot flat on the floor, bring all of the toes upward.

Hold for five full breaths, repeat 3-5 times.

TOES CRUNCH

With the foot flat on the floor, crunch all of the toes downward.

Hold for five full breaths, repeat 3-5 times.

ARCH LIFT

With the foot flat on the floor, lift the arch upward as the toes stay on the floor. The foot will appear to shorten in length.

Hold for five full breaths, repeat 3-5 times.

TOES SPREAD

With the foot flat on the floor, keep all toes down and spread them apart.

Hold for five full breaths, repeat 3-5 times.

TOES UP SPREAD

With the foot flat on the floor, lift all toes and spread them apart.

Hold for five full breaths, repeat 3-5 times.

BIG TOE UP SPREAD

With the foot flat on the floor, lift the big toe, keeping the other four on the floor, and spread.

Hold for five full breaths, repeat 3-5 times.

BIG TOE DOWN SPREAD

With the foot flat on the floor, keep the big toe on the floor, lift the other four toes, and spread.

Hold for five full breaths, repeat 3-5 times.

TOES SQUEEZE

With the foot flat on the floor, squeeze all of the toes together.

Hold for five full breaths, repeat 3-5 times.