Plantar Fasciitis
Exercises for Plantar fasciitis
Plantar Fascia Stretching:
Hold the stretch for 10 seconds and repeat 10x. Aim to do this 3x per day.
Plantar Fascia Stretch
An optional addition – Calf stretching:
If you have tight calf muscles or stiff ankles then this additional stretch will nicely complement your plantar fascia stretch.
Hold the stretch for 30 seconds and repeat 2-3x. Aim to do this 1-2x per day.
An amazing way to stretch your calf muscles
Printable option:
After 4-6 weeks, add in this strengthening exercise:
Practice these every other day. Practice 3 sets of as many repetitions as possible.
Plantar Fascia High Load Exercise
Here is how you can progress the strengthening exercise:
- Beginner level – Start with both feet on the floor (gradually bear more weight towards the affected side)
- Intermediate level – Practice only on the affected side (single leg standing, as shown in the video)
- Advanced level – Add more load by wearing a backpack with weights
You may only be able to manage a few to start with: thatâs fine. Make a note of how many you can do and repeat this each day until it starts to feel easier. Gradually increase how many you practice over time (this often takes several weeks). When you can do 15-20 repetitions, itâs time to move on to the next level.
What if the exercise is painful?
Exercising in pain is acceptable. It’s worth knowing that pain during exercise does not mean you’re harming yourself. If you experience more pain than you can comfortably tolerate or it impacts your ability to carry out the exercises the following day, then you may want to scale the difficulty back next time. If this happens, donât worry, you can try fewer repetitions and then gradually build it up again. If you are struggling to find a suitable level of exercise then seek professional help for further guidance.