• Fill a drink bottle with water and freeze it, then roll your foot over it. The ice will help ease the inflammation and the action will gently help stretch the fascia.
• Roll your foot from heel to toe when walking instead of just landing on the ball of the foot. This will help with flexibility.
• Drop your heel off a step – this is a deep stretch for the calf muscles. This will help to take pressure off the heel.
• Draw out the alphabet with your foot – this helps to get flexibility and mobility back in the foot.
• Wear supportive footwear all the time, even at home. Avoid flip flops that can aggravate the fascia.

• Sit with your back against the wall keeping your spine straight. Keep the effected leg straight, bend the knee of the other leg. Wiggle your toes and point them down then point up 10 times.
•  Point toes up then lift foot up while pushing into the heel. Hold for 10 secs and repeat x2.
•  Sitting on a chair, cross the affected leg over the other into a figure 4 position. Place the fingers across the base of your toes and pull towards your shin until you feel a stretch. Hold for 10 seconds and repeat x2.

You’ll need 3 strips – 1 long and 2 medium.

•  Ensure the skin is clean and free from oil. Don’t use a baby wipe, as that leaves a residue, and there is no need to shave the area. The tape will stick over hair and shouldn’t be painful when you remove it.
•  Holding the toes back, apply the long strip just under the toes with a 50% stretch take the tape over the foot and up the leg. Aim for 3 quarters up the calf.
•  Rip the backing in the middle of the medium strip, place it over the middle of the foot and bring the sides up and over the foot with 50% stretch.
• The tape should feel comfortable and supportive. If the skin was clean it should last 3-5 days.
  
• If it feels itchy or uncomfortable remove it and wash the area straight away. To remove – wet the tape and hold the skin taught.