Home > Foot Care > Foot MassagersPlantar Faciltis
DAILY EXERCISE ROUTINE
Morning (before getting out of bed)
- Massage foot for 3 minutes, using deep pressure from toes to heel, back and forth.
- Move foot and ankle around, and focus on bringing toes up to stretch out the calf and arch.
- Stand up on your good foot for initial support.
PERFORM CALF, ACHILLES AND HAMSTRING STRETCHES 7 TIMES A DAY Calf and Achilles Stretches:
- Keep both heels in contact with the ground.
- Lean forward to feel a comfortable stretch in the back of your leg.
- Do not bounce!
- Hold for 30 seconds, then repeat with other leg.
- Allow your body weight and, gravity to pull heels down to a comfortable stretch.
- Use stair rail or other object for support.
- Do not bounce!
- Hold for 30 seconds, then repeat with other leg.
Hamstring Stretches:
- Slide buttocks as close to will as possible.
- Place legs on wall, pull toes toward you to increase stretch on back of legs.
- Hold position as long as possible (have reading material or TV available!).
- The goal is to have legs at 90* to your upper body.
- Hold these positions for 30. seconds, then repeat with other leg.
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