每天只需要15-20分钟，就可以控制和预防足底筋膜炎--足底筋膜的炎症。

All it takes is 15-20 minutes everyday to control and prevent plantar fasciitis - inflammation of the plantar fascia. 

(1). 水瓶拉伸法。

(1). Water Bottle Stretch:

用一个装满水的塑料水瓶，放在冰箱里冻住。然后将水瓶放在坚硬的地板上，每天用脚趾到脚跟在水瓶上滚动15分钟。这将有助于减少炎症，缓解足底筋膜的紧绷感。

Using a plastic water bottle filled with water, place in freezer until frozen. Then place water bottle on hard floor and roll foot toe to heel over the bottle for 15 minutes everyday. This will help decrease inflammation and relieve tightness in the plantar fascia. 

(2). 毛巾拉伸法。

(2). Towel Stretch:

用一条普通大小的浴巾，将毛巾横着卷成细卷。坐着的时候，把毛巾放在一只脚的脚趾下。然后伸直膝盖，同时用双手抓住毛巾。向后伸展脚趾，保持1分钟。然后换脚，保持1分钟。这样可以消除跟腱和足底筋膜的紧绷感。

Using a normal-sized bath towel, roll towel into thin roll horizontally. While sitting down, place towel under one foot’s toes. Then straighten knee while holding onto towel with both hands. Stretch toes back and hold for 1 minute. Then switch feet and hold for 1 minute. This will eliminate tightness in the Achilles tendon and plantar fascia. 

(3). 墙壁伸展。

(3). Wall Stretch:

将身体靠在墙上，用手支撑体重。两腿一前一后分开。两脚平放在地上，向前倾，弯曲前膝。不要抬起两脚的脚跟。保持拉伸不动，不要弹跳。保持1分钟后换脚。这将有助于缓解腿筋、小腿、足底肌肉、肌腱和足底筋膜的紧绷。

Lean your body against a wall using your hands to support your weight. Spread legs apart one forward and one backward. With both feet flat on the ground lean forward and bend front knee. Do not lift heel of either feet. Hold stretch still, do not bounce. Hold for 1 minute then switch feet. This will help alleviate tightness in the hamstring, calf, and plantar foot muscles, tendons and plantar fascia.