Plantar Fasciitis Exercises

Plantar Fasciitis Exercises - Exercises to help with plantar fasciitis condition

The basic stretch of the calf and plantar fascia and to We recommend that all stretching programs should first start with this exercise. Patients should do this stretch for several days before starting the exercises advanced.

* Begin by sitting on the floor, legs straight out in front of you.
* Repeat the strap around the ball (on the platform front) of the foot and pull the strap firmly toward you, keeping your legs straight.
* Only pull until you feel a gentle stretch, then hold the position for about thirty seconds. Breathe easily throughout.
* Relax for 30 seconds and repeat 3-5 times.

Wall Calf Stretch

Stretching the calf of the wall allows a deeper stretch the length of the foot sits, but still allows you to control the depth of section. Do not start this section until you have improved the basic flexibility of doing the basic exercises for plantar fasciitis.

* Stand facing a wall and place hands on the wall at eye level.
* Put one leg back, keeping your knees bent forward. Make sure that both feet remain flat on the floor.
* Forward Lean, allowing the front knee to bend until you feel a gentle stretch in the rear leg behind the knee.
* Hold for thirty seconds, then repeat with other leg.
* Rest for thirty seconds, then repeat 3-5 times.

Step Stretch

This is The most advanced stretch for the calf muscle and Achilles tendon. It is harder to master than the other two therefore, attention should be careful not to overstretch.

* Stand on a ladder in the toes. Be sure to keep the banister or wall support.
* Slowly drop your heel on the step until you feel a gentle stretch in your calf muscle.
* Hold the stretch for 30 seconds. Repeat the other foot.
* Rest 30 seconds and repeat 3-5 times.
* Once the muscles are more flexible and stronger, be able to move to stretch the feet at a time.

Plantar Fascia Massage

This involves rolling the arch of the foot massage on a ball while either standing (holding a wall or chair support) or sitting. Give the foot and ankle movement in all directions complete while turning the arc on the ball massage. This massage stretches the muscles of both plant the foot and relieves tension. It can be done after the plantar fasciitis stretches above.

* Massage each foot for about 30 seconds.
* Rest for 30 seconds.
* Repeat 3-5 times.

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Plantar Fasciitis Exercises

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