8/28/2023 0 Comments Arch pain in foot while exercisingAdopt the same starting position as you did for the previous exercise. The second part of this exercise is aimed at stretching the soleus muscle. Now begin to bend the knee of your front leg whilst moving your chest towards the wall until you feel a stretch in the back of you calf muscle, hold for 20 seconds and repeat 3 times with a small rest period between stretches. It is important that the heel of the affected foot remains on the ground throughout this stretch, additionally try to keep the toes of both feet pointing straight towards the wall rather than rotating the foot so that the toes are pointing outwards. (Part 1) Place you hands on a wall for support and take a step back with the affected foot. This stretch can be done with or without shoes on.Įxercise 3: Standing Calf Stretch (Gastrocnemius and Soleus muscles) Hold the stretch for 20 seconds and repeat 3 times with a small rest period between stretches. Now begin to bend the front knee whilst moving your body towards the wall until you feel a stretch in the back of your calf and bottom of your foot. ![]() Keep the heel of the affected foot against the ground at all times. Place your hands on a wall for support then wedge the toes of the affected foot against the wall with the foot angled at around 45 degrees. This exercise is aimed at stretching the plantar fascia as well as the calf muscle. If you feel this stretching exercise is making your condition worse the please focus on performing the exercises which are marked as strengthening It is particularly useful to perform the stretch first thing in the morning or after a period of rest. Hold the stretch for 20 seconds and repeat 3 times with a small rest period between stretches. Pull the towel toward you until you feel the stretch in the bottom of your foot and back of your calf muscle. To begin place a towel around the ball of the affected foot, keep your heel in contact with the ground and avoid bending your knee. This exercise is aimed at stretching the plantar fascia. ![]() If these exercises cause a large increase in your pain or after 12 weeks there are no noticeable changes in your day to day symptoms then please contact your GP or NHS Inform for more advice.Įxercise 1 : Plantar Fascia Towel stretch If the exercises do cause some discomfort then take any painkillers that have been prescribed by your GP or pharmacist and continue to exercise. You may find that these exercises may slightly increase your symptoms over the next 12 weeks but be re-assured that persevering should benefit you in the long term. If there is any doubt about your fitness to do these exercises then please discuss this with your GP. The exercises in the videos below have been provided to help with your heel pain. Plantar Fasciitis Exercises Plantar Fasciitis Exercises
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