4 Best Exercises for Plantar Fasciitis



1. Tennis Ball Roll


While seated, grab a tennis ball, frozen bottle, or other similar object and put it under your foot. Gently roll the object under the arch of your foot. Perform it for 3 to 5 minutes.?


2. Towel Stretch


Take a towel and put it around your foot. While sitting, extend your leg in front of you. Slowly pull the towel towards you while keeping your leg stable. Hold this position for 45 seconds, take a break and repeat it twice again. You can repeat this exercise 4 to 6 times a day.


3. Toe Stretch


Be seated and push your leg out so that your heel is on the floor. Now bend down and grab your big toe, bending it backward. Now flex your ankle up so that it pulls away from the floor. Hold this position for about 30 seconds.


4. Calf Stretch


Stand facing towards a wall with one foot in front of the other. Keeping the back leg straight, lean your weight forward, bending into the front knee. Hold on for about 45 seconds, repeat 2 to 3 more times. You can repeat this exercise 4 to 6 times a day.


Content source: Physiopedia


 

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