The overall best thing you can do if you suffer from plantar fasciitis is to incorporate effective stretching to help loosen the tight muscles that aggravate the condition.
Seated exercises are both helpful and achievable by most people. Heathline offers the following exercises for seated stretching:
Stretching your calves can also promote heel health. Simply extend your leg in a lunge-like movement and hold the position for 30 seconds. Repeat three times per leg.
Stretching also works as a preventative for plantar fasciitis, but there are other considerations as well. WebMD suggests the following options:
A healthy weight will ensure that you are not putting unnecessary pressure on your body and especially your feet.
Regular exercise will help your body stay at a healthy weight and properly stretch muscles and joints. This will reduce the chances of the ligaments in your feet becoming too tight.
Shoes are important. Proper support means that your feet are kept in a safe position. Going barefoot or wearing poorly constructed shoes puts added stress on your heels and feet.
You should always try to take it easy on your feet. Allow your feet to rest, and alternate between activities so that your heels and feet are not being subjected to repetitive movement for an extended period.
Always take time to warm up your body before exercise or other activity. Jumping into excessive movement can lead to injury.