1Heel Raise [Flat]
- Stand facing a wall or stable surface and place your fingers on for support if needed.
- Ensure your feet are hip distance apart and toes facing forward.
- Push up onto the balls of your feet by lifting the heels from the ground.
- Transfer your weight to one leg with the heel still lifted.
- Lift the other leg off the ground.
- Balance on the ball of the foot of one leg.
- Slowly lower yourself to the ground on that leg.
- Place both feet back on the ground.
- Restart pushing up onto both feet.
- Complete pace and number of repetitions as instructed by your Physiotherapist.
can use hand weights to add resistance
2Doming
- Keeping the toes and heel planted on the ground slowly lift the ball of the big toe up towards the sky.
- Sustain the contraction for 3s and slowly return to the ground.
- Repeat as prescribed by your physiotherapist.
3Plantar Fascia Release
- Stand with support from wall or a stable surface.
- Place your foot on the spiky ball and slowly roll along the bottom of the foot.
- You can change the intensity by increasing your weight on the ball.
- If you find a sore spot you can hold and wait on that point until the tightness subsides.
- Complete for 5 mins on each foot.
- This can also be completed on a roller is you don’t have a spiky ball.
can complete in sitting preferably
4Ankle Inversion
- In sitting, push one foot into the other and hold for the prescribed duration.
- Once pushing the feet shouldn’t move while pressing until the exercise is repeated or finished.
- Sustain as per your physiotherapist’s guidelines.
5Heel Raise [Seated]
- Sit on a sturdy chair or bench with your knees bent at approximately 90 degrees and feet flat on the floor, hip-width apart.
- Place a weight on each thigh, just above the knees. Use your hands to stabilise the weights.
- Press through the balls of your feet and lift your heels off the ground as high as possible, keeping the weights balanced on your thighs.
- Slowly lower your heels back to the floor in a controlled manner, ensuring the weights don’t shift.
- Repeat until you’ve completed the repetitions as prescribed by your physiotherapist.
can use tins of tomatoes, milk, bottles of water instead of hand weights