Plantar Fasciitis Exercises

Plantar Fasciitis Exercises

These 3 exercises are a simple starting point for those diagnosed with Plantar Fasciitis.

It’s ok if they cause you a small amount of pain or discomfort throughout (I typically use the guide of less than 3/10 pain). The first two are to help increase the plantar fascia’s tolerance to load & the 3rd one is a stretch which can help with pain relief.

1. Single leg tripod balance: Balance on one leg and raise your toes from the ground. Try and keep your weight spread over 3 points: the ball of your foot, base of your little toe and middle of your heel (it’s harder than you think!). Hold for 20-30 sec and repeat 3-4x

2. Calf raise with toes extended: Stand barefoot with a rolled-up towel under your toes, push up on to the ball of your foot (raise heel). Count for 3 sec on way up, hold for 3 sec, then come down over 3 sec and repeat 10-15x, 2-3 sets (2-3 mins rest in between).

3. Plantar fascia stretch: Sit with your foot resting on your thigh, then bend the ankle and toes back and hold. Hold for 20-30 sec and repeat 3-4x.

I recommend you see a physio or podiatrist so they can assess the actual cause of your plantar fasciitis and check out my earlier post for more info on the overall management of plantar fasciitis here. To find a physio in your area of Australia or New Zealand click here. 

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