15/10/2020
Here are 6 simple exercises for Plantar Fasciitis you can do in the comfort of your home.
Repeat the following exercises Morning and Night or any time for pain relief.
🔹Toe Curls With Towel
1. Curl towel toward you, using only your toes. Relax.
2. Repeat 10 times.
🔹Toe Extension
1. Grasp toes with one hand and bend the toes and ankle upwards as far as possible to stretch the arch and calf muscle.
2. Hold 10 seconds. Repeat for 2-3 minutes.
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🔹Standing Calf Stretch
1. Stand placing hands on wall for support. Place your feet pointing straight ahead. The back leg should have a straight knee and front leg a bent knee. Shift forward, keeping back leg heel on the ground, so that you feel a stretch in the calf muscle of the back leg.
2. Hold 45 seconds, 2-3 times.
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🔹Towel Stretch
The towel stretch is effective at reducing morning pain if done before getting out of bed.
1. Place a towel around your foot and gently pull towards you, feeling a stretch in your calf muscle.
2. Hold 45 seconds, 2-3 times.
🔹Calf Stretch on a Step
1. Stand with foot flat on a step. Place ball of foot on the edge of the step. Gently let heel lower to feel a stretch in your calf.
2. Hold 45 seconds, 2-3 times.
🔹Ice Massage Arch Roll
1. With involved foot resting on a frozen can or water bottle, golf ball, or tennis ball, roll your foot back and forth over the object.
2. Repeat for 3-5 minutes.
