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Exercises and Stretches — Plantar Fasciitis

Towel Lifts

Posted by Judith Winer on

A towel grab can help to strengthen and alleviate pain in the soles of your feet caused by flat feet, also called fallen arches.   Technique: Place a hand towel on the floor; the towel should be completely flat Stand with your foot over the towel and use your toes and the bottom of your foot to scrunch up the towel Next use your toes and feet to flatten the towel Repeat 10 times   How Often? 10 reps, 3 times daily           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Deep Foot Flexors

Posted by Judith Winer on

    Technique: • In sitting position, gently hold foot with one hand • With the opposite hand pull all five toes up towards the body   How Often? Hold for 30-50 seconds 2 times each side, twice daily           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Calf Stretch

Posted by Judith Winer on

    Technique: Stand on the edge of a ledge (somewhere stable like the stairs or the gutter is ideal). You will need to have enough of your foot on the edge of the ledge so that it does not slip off. Make sure you are stable, this will allow you to hold your stretch for a longer period (better quality of stretch). Lower both heels over the edge of the ledge. Try lowering one leg at a time. This increases the weight on the calf muscle and increases the intensity of the stretch. To specifically target the Soleus muscle...

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Soleus Muscle Stretch

Posted by Judith Winer on

  Technique: To stretch the soleus muscle, the back leg should be bent Place the leg to be stretched behind and lean against a wall keeping the heel down A stretch should be felt lower down nearer the ankle at the back of the leg If this stretch is not felt then a more advanced version is to place the forefoot of the front leg against the wall with the heel on the floor and push the front knee towards the wall Hold for 30-50 seconds repeat 3 times one each leg   How Often? 3 times each side, twice...

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Ankle Raises

Posted by Judith Winer on

  Technique: • Begin by standing in front of a step or riser with feet shoulder width apart, facing forward • Step up onto the step with both feet, holding on a rail or chair, and letting heels hang off the edge • Rise up onto your toes as high as possible in one smooth motion. Hold for a couple seconds • Slowly lower heels as far as possible, below the level of the step to complete one rep   Special Instructions - You can extend your arms out to your sides or lightly rest your fingertips on a wall...

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