For the most effective results, we recommend doing the following exercises every day for the suggested reps and duration.
You'll need: An elastic therapy band and a towel
1. Achilles/Gastrocnemius Stretch
While standing upright, place ball of affected foot on a step so heel hangs off the back slightly.
Then carefully lower heels until a stretch is felt.
Repeat the motion of dipping and then elevating heels for 30 seconds and repeat for three sets.
2. Plantar Fascia Massage
Firmly roll a small massage ball back and forth across the bottom of affected arch and heel. This can also be done with a frozen water bottle, which will simultaneously ice the arch.
Perform for 5 minutes. Do this three times daily.
3. Soleus Muscle Stretch
Place the affected foot slightly behind your other foot.
Then bend both knees and sink down toward the ground while keeping both heels planted on the floor. Stretch will be felt in the back of affected foot, just above the heel.
Hold for 60 seconds and repeat 3 times.
Do this three times daily.
4. Plantar Fascia Stretch
While sitting down with affected leg extended out in front of body, loop an elastic therapy band around ball of foot.
Use the band to pull toes up toward nose, keeping leg on the ground. A stretch should be felt on the bottom of foot and back of heel. Do this stretch first thing in the morning, before getting out of bed, to improve plantar fasciitis pain associated with the first few steps in the morning.
Hold for 60 seconds and repeat three times.
5. Toe Extensions
Stand with feet shoulders-width apart, then place one foot ahead of the other (with the affected foot behind).
Then contract the calf muscles of only back leg while lifting heel on the same leg until toes are maximally extended.
Repeat 15 times. Try five sets daily.
6. Towel Toe Curls
Sit on a chair with feet flat on the floor. Place a towel on the ground, and use affected toes to grasp the centre of the towel. Scrunch the towel with toes and release, relaxing feet (do not move the towel toward body).
Repeat 10 times. Do this 3 times daily.
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