The following stretching exercises and cross-frictional massage can be used at home or at work (where suitable). They may help stretch the fascia and relieve symptoms.

Achilles tendon and plantar fascia stretch

• Advise the person to keep a long towel (or tubigrip) beside their bed. Before they get out of bed, they should loop the towel around their foot, and pull it with the knees straight, causing dorsiflexion.
• Repeat three times for each foot.

Wall push-ups or stretches for Achilles tendon

• In order to stretch both parts of the Achilles tendon, both these exercises should be carried out twice a day:
• Advise the person to place both hands (at shoulder height) on a wall, with staggered feet (one foot in front of the other). The front foot should be approximately 30 cm (12 inches) from the wall. With the front knee bent and the back knee straight, the person should lean towards the wall, until a tightening is felt in the calf of the back leg, and then ease off. Repeat ten times.
• The exercise above is repeated, but the back foot is brought forward a little so that the back knee is slightly bent. Repeat ten times.

Stair stretches for Achilles tendon and plantar fascia

• Advise the person to stand facing upstairs using the stair-rail for support. The feet should be positioned so that both heels are off the end of the step, with the legs slightly apart. The heels are lowered, keeping the knees straight, until a tightening is felt in the calf. The position is held for 20–60 seconds, and then the heels are raised back to neutral.
• The process should be repeated six times, at least twice a day.

Chair stretches for Achilles tendon and plantar fascia

• Advise the person to sit in a chair with their knees bent at right angles and their feet and heels flat on the floor. Then they should lift the foot upwards with the heel kept on the floor (the calf muscles and Achilles tendon should be felt to tighten).
• The position should be held for several seconds, then relaxed.
• This process can be repeated about ten times in a session, and the whole routine repeated five or six times a day.

Dynamic stretches for plantar fascia

• While seated, the person should be advised to roll the arch of their foot over a rolling pin, a drinks can, or a tennis ball. The foot and ankle should be moved in all directions over the object. This can be done for a few minutes or until there is some discomfort.
• The exercise should be repeated at least twice a day. The discomfort can be relieved by rolling the foot on a cool drinks can from the fridge.

[ARC, 2004; Foye and Stitik, 2008]