When you experience pain in the heels it can be debilitating and uncomfortable.   Set aside ten minutes twice a day aside and engage in the below similar exercise.

 

  • Use a roller – use a roller preferably frozen to reduce inflammation on the plantar aspect of your foot.

 

  • Seated stretch – Sit on the floor with one leg stretched and loop a towel around your toes. Pull your toe toward your body keeping the leg straight and hold this position for 20 seconds and repeat three times and repeat on the other foot.

 

  • Standing exercise – Stand facing a wall with your hands on the wall at about eye level. Keep one leg back with the heel on the floor. The other leg is forward with the knee bent. Slightly turn your foot inward and lean into the wall until you feel the stretch at the back of the calf. Hold for 20 seconds and repeat three times and repeat on the other foot.

 

  • Toe stretch – Sit in a chair and cross the foot over the knee of your other leg. Use your fingers over the base of your toes pull them back toward your shin until you feel a stretch in the arch of your foot. Hold for 20 seconds and repeat three times and repeat on the other foot.

 

  • Stair stretch – Stand with the ball of one foot on a stair. Reach the step below with your heel until you feel a stretch in the arch of your foot. Hold for 20 seconds and repeat three times and repeat on the other foot.

 

 

 

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