Top 5 Exercises For Plant...



Exercise can be beneficial for people with plantar fasciitis. Plantar fasciitis is a common condition that causes pain in the heel and bottom of the foot due to inflammation of the plantar fascia, a band of tissue that runs along the bottom of the foot.

1.Soleus/plantar Fascia Stretch,

Place the toes of you affected leg up against a wall.
Keeping your heel in contact with the floor and your knee bent, push your knee forwards towards the wall.
Hold this position, relax and repeat.
You will feel the stretch through the lower calf and sole of your foot.

2.Gastrocnemius Stretch

Sit on the floor or a bed with your leg stretched out in front of you.
Place a belt around the ball of your foot and hold an end in each hand.
Bring your foot up towards you a little.
With tension in the belt, press down through the ball of your foot into the belt.
Hold this position.
Relax the pressure in your foot but not the tension in the belt.
Pull the belt in towards you a little to stretch your calf.
Repeat in this new position.

3.Soleus Stretch

Sit upright in a chair in a well supported relaxed posture.
Place a towel under the ball of your foot on the leg to be stretched.
Hold the ends of the towel in both hands and straighten your leg out in front of you, keeping your heel on the ground.
Pull on the towel to bring your toes up towards you.
You should feel the stretch down the back of your calf.
Hold this position for the required duration and then change legs and repeat.

4.Plantar Fascia Stretch

Start in a seated position.
Place a small ball underneath the arch of your foot.
Apply pressure down on the ball, and roll the ball from the base of the heel up to the base of the great toe.

5.Toe Flexors/plantar Fascia Stretch

Sit on a chair or on the floor for this exercise.
Bring the foot you would like to stretch in towards you by bending your knee.
Place the heel of one hand along the tips of all of your toes.
Run your fingers around the ball of your feet and under your sole.
Using your fingers and your hand, pull all of your toes back towards you.
Be sure to not forget about your little toe.
Hold this position.

Exercises Help But Always Better To Consult A Doctor / Physiotherapist Before Starting Exercise Pogram.

By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate pain and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.

Personalized Exercise Program By CB Specialists.

If you're looking for personalized exercises for a plantar fasciitis, be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.

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