Exercise for Plantar Fasciitis

fitness, sport and healthy lifestyle concept - young women or female friends with activity trackers stretching outdoors

Overview

Stretching is easy to do and requires no special equipment. There seems to be little risk of harm. It is easy to do and costs nothing. We recommend you give it a try, and it can be done in conjunction with other treatment approaches. See stretching exercises below.

RESCU Treatment Ratings

R = Risk      E = Effectiveness      S = Self-Care

C = Cost     U = Usefulness (overall rating)

1 = Least Favorable     5 = Most Favorable

R

RISK: 5/5

5_Hearts_Treatment_Rating

Little to none if done properly.

E
S
C
U

Products for Treatment

Exercises

Calf Stretch:

Stand about arm’s length from the wall, with one foot in front of the other. Keep the back foot on the ground while slowly bending the knee of the forward foot. Hold this stretch for 15-30 seconds and then switch sides. You should feel this stretch in your calf muscle.

Foot Stretch:

Sit with one leg crossed on the other knee. Grab your toes or the ball of the foot and bend the toes backwards, stretching the bottom of the foot. Hold for 15-30 seconds.

Toe Pick Up:

Use a small towel and try to pick it up with your toes.

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