1Plantar Fascia Stretch [Knee Flexion]
- Position yourself in a lunge stance facing a wall or stable surface for support.
- Place a rolled-up towel lengthwise under the toes of your back foot, allowing the toes to extend back and elevate.
- Keep the heel of the back foot grounded and ensure your weight is evenly distributed.
- Shift forward into the lunge, directing the bend through the ankle rather than lifting the heel.
- You should feel the stretch move lower in the calf and maintain tension through the plantar fascia.
- Hold/maintain as prescribed by your physiotherapist.
Twice a day
2Heel Raise
- Stand facing a wall or supportive surface and place your fingers on the surface 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.
- Slowly lower yourself to the ground.
Please do two feet up – shift your weight on the right, single leg down for 3 counts.
3Towel Scrunch
- Sit down on a chair with a towel spread in front of you.
- Place the targeted foot on the towel.
- Keep your heel in contact with the towel and curl your toes to scrunch the towel under your foot.
- Continue this action until your foot reaches the end of the towel.
Just this week