Exercise Sequence:
Plantar Fasciitis
Please remember that stretching, strengthening and other exercises and home care should be used under the supervision of a physician or other qualified healthcare practitioner, such as a Registered Massage Therapist, Chiropractor or Physiotherapist. It is not advisable to begin any new diet or exercise program without first discussing it with your primary healthcare practitioner.
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1. Stretch & friction massage for the plantar fascia
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This stretch and self-massage technique can be used daily to decrease pain and to break up the scar tissue and adhesions associated with plantar fasciitis.
Ideally, perform these exercises once in the morning, before taking your first steps out of bed, again mid-day and once in the evening. |
2. Short foot exercise
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This exercise is beneficial for clients whose plantar fasciitis is caused by flat feet and/or pronated ankles.
Perform this exercise three times daily. This will take some practice, as it is a very small and intricate movement. But, keep trying and don't get discouraged! The more you practice, the easier it will be to feel the movement in the foot. |
3. Intrinsic foot muscle and medial longitudinal arch strengthening
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This is a very simple exercise which helps to strengthen the intrinsic foot muscles, medial longitudinal arch and the flexor and extensor muscles of the toes.
Perform approximately 3-5 minutes of towel scrunching per day. |
4. Ankle dorsiflexors strengthening
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Strengthening the muscles at the front of the lower leg will help to lift the medial longitudinal arch of the foot and correct ankle pronation.
Perform 2 sets of 20 repetitions once per day. |
5. Gastrocnemius & Soleus Stretch
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The posterior leg muscles are often very tight and shortened in clients with plantar fasciitis. These stretches will help to lengthen these muscles and allow the ankle to regain full range of motion.
Perform both stretches three to six times daily, holding for at least 90 seconds each time. Be sure that your ankles do not pronate when using a stair to perform these stretches. Make sure that you can feel the pressure evenly distributed over the entire length of the ball of the foot. |