Dealing with plantar fasciitis means that you're almost always at risk of dealing with heel pain at some point during the day.  

While it is most often worse when waking up in the morning, plantar fasciitis can also rear it's ugly head after long periods of sitting.  If your work involves you spending a lot of time sitting at a desk, it's highly likely that you may experience plantar fasciitis related pain when the time comes to move around.  

These 5 plantar fasciitis stretches can help you relieve your pain and prevent your feet from hurting during the day.

Ball Rolling

Have you been keeping a stress ball at your desk for those rough Mondays?  Put it to good use as a pain reliever!  One of the most commonly used plantar fasciitis stretches (well, exercises) is the ball roll, where you simply place a ball (or water bottle) under your foot and roll it back and forth. Ball rolling works best with a relatively stiff ball or water bottle, foam rollers also work well (as long as they're not too large).

Standing Stretch

 The standing stretch is something you may have done back in high school, or at least a variation of it.  Like the ball roll, this low key stretch can be done in the office with minimal disruption to the workplace and without any fancy equipment. To perform the standing stretch, remove your shoes, elevate your toes and press them against the wall with your heel planted on the ground and gently lean forward with your hips towards the wall.  As you lean into the stretch, you will gently stretch the plantar fascia.

Sitting Stretch & Massage

The sitting plantar fasciitis stretch is another simple and low key stretch that can be done just about any time of day.  Simply sit down, cross one leg over the other, grab your toes and gently pull back with one hand.  As you perform the stretch, utilize your free and gently massage the plantar fascia. Looking for more information on plantar fasciitis stretches?  Check out our Youtube channel for even more helpful videos that can help you relieve plantar fasciitis pain!