!!! Exercises for Plantar Fasciitis

!! Stretches

! Soleus Stretch

[{Image src='soleus-stretch.gif' }]

Standing with both knees bent, toes forward, and involved foot back, gently lean into wall until stretch is felt in lower calf.  Hold for 30 seconds.  Repeat 3 times, 3 times per day.

! Gastroc Stretch

[{Image src='gastroc-stretch.gif' }]

Keeping back leg straight, toes forward, and heel on floor, lean into wall until a stretch is felt in calf.  Hold for 30 seconds.  Repeat 3 times, 3 times per day.

! Towel Calf Stretch

[{Image src='towel-calf-stretch.gif' }]

Sit with knee straight and towel looped around foot. Gently pull on towel until a comfortable stretch is felt in calf.

Do this non-weight bearing exercise exclusively until tolerable, before moving on to rest of exercises.

! Plantar Fascia Stretch

[{Image src='plantar-fascia-stretch.jpg' }]

Standing with ball of foot on stair, reach for bottom step with heel until a stretch is felt through the arch of the foot.  Hold for 30 seconds.  Repeat 3 times, 3 times per day.

!! Strengthening

! Single Leg Toe Curling

[{Image src='toe-curling.jpg' }]

With foot resting on towel, slowly bunch towel up as you curl toes.  Repeat 3-5 times, 2 times per day.

! Tennis Ball Massage

[{Image src='tennis-ball-massage.gif' }]

While sitting in a chair, roll tennis ball under your foot to massage the painful area.  Perform for 1 minute, 3 times per day.

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