Plantar Fasciitis

DAILY EXERCISE ROUTINE

Morning (before getting out of bed)

1. Massage foot for 3 minutes, using deep pressure from toes to heel, back and forth.
2. Move foot and ankle around, and focus on bringing toes up to stretch out the calf and arch.
3. 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.