1.  Plantar Facia Stretch

Place a rolled towel under the ball of your foot, holding the towel at both ends.

Gently pull the towel toward you while keeping your knee straight.

Hold this position for 15 to 30 seconds, and repeat 2 to 4 times before getting out of bed.

2.  Calf Stretch
This exercise stretches the muscles at the back of the lower leg (the calf) and the Achilles tendon. Do this exercise 3 or 4 times a day, 5 days a week. To do this stretch:

• Stand facing a wall with your hands on the wall at about eye level. Put the leg you want to stretch about a step behind your other leg.
• Keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg.
• Hold the stretch for 15 to 30 seconds. Repeat 2 to 4 times.

3.  Marble Exercise
Put marbles on the floor next to a cup. Using your toes, try to lift the marbles up from the floor and put them in the cup.

4.  Towel Exercise

• While sitting, place your foot on a towel on the floor and scrunch the towel toward you with your toes.
• Then, also using your toes, push the towel away from you.
• Make this exercise more challenging by placing a weighted object, such as a soup can, on the other end of the towel.

Talk with your doctor if you have questions about how to do this or any other exercise.