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Plantar Fasciitis Exercises
WHAT YOU NEED TO KNOW:
What are plantar fasciitis exercises?
Plantar fasciitis exercises help stretch and strengthen your foot muscles. This helps decrease stress on the plantar fascia. It may also help prevent plantar fasciitis from getting worse or coming back. Ask your caregiver when to start these exercises and how often to do them. Stop if you have pain.
How are plantar fasciitis exercises done?
- Slant board stretch: Stand on a slanted board with your toes higher than your heel. Press your heel into the board. Keep your knee slightly bent. Hold this position for 1 minute. Repeat 5 times.
- Heel raise: Stand on your injured foot. Lift your other foot off the ground by bending your knee. Hold onto a chair or wall for balance. Raise up on your toes. Hold for 1 second and slowly lower to the ground. Repeat 10 times.
- Calf stretch: Step forward so that your uninjured foot is in front of your injured foot. Stand with your forward leg bent and your back leg straight. Gently lean forward until you feel your calf stretch. Hold for 10 seconds and relax. Repeat 20 times.
- Toe curls: Place a towel on the floor. Put your foot flat on the towel. Grab the towel with your toes by curling them under. Slowly straighten and curl your toes to pull the towel toward you.
- Toe taps: Sit down and place your foot flat on the floor. Keep your heel on the floor. Point all your toes up toward the ceiling. While the 4 smaller toes are pointed up, bend your big toe down and tap it on the ground. Do 10 to 50 taps. Point all 5 toes up toward the ceiling again. This time keep your big toe pointed up and tap the 4 smaller toes on the ground. Do 10 to 50 taps each time.
When should I contact my caregiver?
Contact your caregiver if:
- Your pain and swelling increase.
- You develop new knee, hip, or back pain.
- You have questions or concerns about your condition or care.
Care AgreementYou have the right to help plan your care. Learn about your health condition and how it may be treated. Discuss treatment options with your caregivers to decide what care you want to receive. You always have the right to refuse treatment. The above information is an educational aid only. It is not intended as medical advice for individual conditions or treatments. Talk to your doctor, nurse or pharmacist before following any medical regimen to see if it is safe and effective for you.
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