For Plantar Fasciitis Relief
By Chris Freytag, CPT
BEST STRETCHES
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FOOT PAIN
If you have
try these 7 stretches
- - - >
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Use your thumbs to rub out the bottom of your foot and actively stretch.
1
HAND STRETCH & MASSAGE
2
Point your big toe and draw the alphabet from A to Z with each foot to strengthen and stretch the foot and calf.
ALPHABET GAME
3
Place foot on a massage ball, tennis ball, or frozen water bottle and slowly roll it across the bottom of the foot starting at the heel.
ROLL IT OUT
4
STEP STRETCH
Find the nearest set of stairs and stand on the bottom step. Let the heel drop down for 30 seconds.
5
Remember that tight calves are often the origin of heel pain.
HEEL PRESS
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6
Keep your heel on the ground and lift the washcloth with your toes.
TOWEL EXERCISE
7
Gently pull back on the band or towel holding for 30 seconds and breath. Repeat x 12/15 reps
SEATED STRAIGHT LEG STRETCH
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FOR PLANTAR FASCIITIS RELIEF
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