Post-rest pain occurs after a long period of rest,such as after walking in the morning or prolonged sitting. A sharp painis felt that usually subsides after being on the affected foot forapproximately ten minutes allowing the fascia has warmed up.
Stretches specifically for the plantar fascia
When you are sitting with your legs stretched out, keep your kneestraight and place a belt or towel around the sole of your foot andpull your foot back towards your head.
In a standing position, facing a wall, place your heel on theground close to the skirting board with your toes on the wall tostretch the sole of your foot.
Stand on the edge of a step, on the balls of your feet only, andlower your heels down until you feel a stretch in the sole of your foot.
Calf stretch: stand facing a wall with the leg to be stretchedbehind you, knee straight, and the other leg in front of you with theknee slightly bent. Move your hips forward until you can feel a stretchin the calf.
