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This splint stretches the Achilles tendon, the plantar fascia, or both while you sleep. Your doctor will examine your foot and talk to you about what causes Make sure to keep your heels on the ground and back knee straight during the stretch. Setup. Begin in a standing upright position in front of a wall. Movement. Doing some gentle stretching exercises, such as those on this sheet, can improve your pain and improve your recovery. It's a good idea to carry on with these Stretching & Strengthening: Stretching the Achilles tendon/calf muscle and plantar fascia and strengthening the intrinsic muscles of the foot can improve You may begin exercising the muscles of your foot right away by gently stretching them as follows: 1. Towel stretch: Sit on a hard surface with your injured Most of those affected by plantar fasciitis have decreased flexibility and tight. Achilles Tendons. These activities should be done 3-5 times per day and will Carry out these stretches with your affected foot at least twice every day. Stretch 1: Plantar Fascia – Standing. Place the front of your foot and toes against Stretching of the plantar fascia ligament in adults with chronic heel pain due The HANDI Plantar fascia stretch handout can be downloaded and printed.