February 17, 2021 One of the most common conditions we get asked about at Sportreat is plantar fasciitis. Here are our top 3 favourite exercises to help with pain and conditioning. Watch the video below for a demonstration!
1. Self-massage
Self-Massage on a trigger point ball. 30 seconds, 3 times a day. Start with toes relaxed then progress to toes upwards once tolerable. You should feel a strong pressure underneath your foot where the trigger ball is. When you pull tour toes up the pressure should increase.
2. Foot stretch
With toes extended, position your foot so your toes are facing upwards pressed up against a surface. Then gently lunge forwards until you feel a stretch through your ankle and foot. Move into this slowly for roughly 5 seconds and gently ease back off. Repeat 5 times, 3 times a day.
3. Strengthening.
Using the Fasciitis Fighter position as per the video.
a) With two feet on the ground, start with raising your affected heel off the ground and hold. Initially this should be held for 30 seconds x 3, with a 30 second break in between.
Progressions: move from 30 seconds slowly up to 60 second holds and from double leg to single leg. Once these have been achieved you can move on to the next stage (b).
b) Position as before, but now you will move your body weight up onto your toes and raise your heel off the ground as high as possible. Then slowly lower your heel back to the ground and repeat.
Tempo should be 1-2 seconds up, 1 second hold and 3-4 seconds down. Start with 3 sets of 12 repetitions.
Progressions: Double leg to single leg, then 4 sets of 10 and then 5 sets of 8. After this you can gradually add load.
Expert Tip: Use your rest time between sets to do the other foot as a preventative measure.
This advice is for educational purposes only. These stretches and exercises should be used under the guidance of your chosen health professional who is familiar with this type of condition. Every condition is different and therefore the treatment should be customised to your individual needs.
Other things like footwear, orthotics, can also make a big difference to plantar fasciitis. If you’re still having trouble with your heel pain we’d love to help you out.
Yours in Health,
Julian, Nick, and the Sportreat TotaLife Care Team.
