EXERCISE GUIDE FOR PLANTAR FASCIITIS AND HEEL PAIN

Plantar Fasciitis compromises the healthy function of the plantar fascia ligament spanning the heel, arch, and ball of your foot. Participating in simple exercises will help improve the strength and stretch of this vital ligament. All of the subsequent exercises will be done in the comfort of your house and involve little or no cost. These heel pain exercises will result in a remarkable reduction in plantar fasciitis in Singapore.

The Wall and Book Stretch:

Put a phone book or one or two of thick books on the ground about two feet away from a wall. Stand on the books so that your arches are supported but your heels overhang the back fringe of the books. With your hands to either side of your face at shoulder width, slowly bend forward so that your hands are supporting your weight against the wall. Hold this position for fifteen seconds. After the fifteen seconds, straighten your back while still supporting yourself along with your hands on the wall. Carry up and down gently on the balls of your feet 10 times. Next, change your position in order that you are standing on your right foot only. Lean toward the wall, hold fifteen seconds, straighten and do ten lifts on your right foot only. Finally, switch to your left foot and repeat the exercise.

Plantar Fasciitis 176x119
Plantar Fasciitis 176×119

The water bottle Stretch:

Take a seat in a comfortable chair. Place a bottle, ball or rolling pin on the ground. Slowly roll the sole of your foot over the object from the ball of your foot to the heel for one time. If you are suffering from pain in both heels, you can do this stretch on both feet.

The pebble Exercise:

Take a seat in a comfortable chair. Place a mug a few inches ahead of your feet on the bottom. Scatter ten to fifteen pebbles or marbles before of your feet, within reach.

Using your toes, pick up every pebble or marble and deposit it within the mug. Be sure you are doing the exercise with both feet, even if you only have heel pain in one of the feet. Practise this exercise three times per week.

The Wall Squat:

Stand in front of a wall with your feet together. Place your hands against the wall in front of you at shoulder height and width. Re-position your right foot so it is 4″-5″ closer to the wall than your left foot. Be sure your weight is equally distributed on each foot. Hold the position for twenty to thirty seconds. Now, repeat the exercise with your left foot within the forward position.

The Big Wall Stretch:

Stand to face a wall with both feet together. Place your hands on the shoulder on the surface of the wall to support your weight. Take a step forward along with your right foot so it is now only 2″ from the wall. Shift your weight onto your right leg and bend it slowly at the knee. Keeping both heels on the bottom, lean your higher body slowly toward the wall till you feel a good stretch happening on the calf muscles of your left leg. Hold the stretch for twenty to thirty seconds. Return to your original position with both feet together. Repeat this exercise, this time putting your left leg forward and repeat it for three times. The big wall stretch is the common plantar fasciitis treatment in Singapore.

 The staircase Stretch:

Stand on a step with your feet along. The toes and balls of your feet should be supported but your heels should overhang the step. You are supporting yourself with one hand on a wall. Slowly lift up and down on your toes ten times. Repeat 3 sets of 10 lifts. A bonus tip is to practice walking on tiptoe around your house.