PLANTAR FASCIITIS STRETCHES

Start by sitting with your legs out straight, head up, chest tall, holding an exercise band in your hands. Place the exercise band around the middle of your foot. Point your toes away from your body. As you do this pull on the ends of the exercise band and then relax to complete the exercise. Remember to keep your head up and chest tall throughout the exercise.

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Start by standing with your feet shoulder width apart and toes resting on the towel, your head up, chest tall and your hands on your hips. Keeping your legs straight, rise on to the balls of your feet, then lower your heels down to complete the exercise. Remember to keep your head up and legs straight throughout the exercise.

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Start by facing the wall and place your hands on your hips. Keep your head up and chest tall. Place one foot forward and the other foot back with your knees slightly bent. Bend your knee towards the wall so that you feel a stretch in your calf muscles. Remember to keep your front heel flat on the floor and your hips square to the wall throughout the exercise.

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Plantar fascia rolling

Start by sitting upright with your foot resting on the foam roller. Press firmly into the roller and slowly roll from the ball of your foot to your heel ensuring to maintain pressure. Maintain this movement for the prescribed time and then relax to complete the exercise. Remember to focus on areas that are particularly tight or tender throughout the exercise.

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Start by standing on the step and move your feet back so that your heels are off the edge and below the level of the step. Place one hand on the chair and your other hand on your hip. Keeping your legs straight, rise on to your toes, and then lower your heels down to complete the exercise. Remember to keep your chest tall and legs straight throughout the exercise.

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