EXERCISES

Wrist Exercises

Stretching

This following exercises are advised for patient with SEVERE heel pain.

Wall-Facing Calf Stretch

  1. Stand upright facing a wall at arm’s length and place your hands flat on the wall.
  2. Keeping both feet flat on the floor, extend one leg straight backward, bending your front leg until you feel a stretch in the calf of your back leg.
  3. Hold for 20 seconds and repeat three times for both legs.

Plantar Fascia Massage (10 reps, 2 sets)

  1. You should not experience pain during this exercise. Apply enough pressure to feel a gentle stretch, but not pain.
  2. Sit in a chair or stand with one foot resting on a small ball or frozen water bottle. A frozen water bottle is useful as the ice helps reduce inflammation.
  3. Gently roll the ball or water bottle forward and backward under your foot. Start at just below the ball of your foot and end just before your heel.
  4. Roll the ball or bottle back and forth slowly 10 times for each foot. Do two sets per foot.​

Strengthening

This following exercises are advised for patient with MILD heel pain.

Heel raises (10 repetitions)

  1. Stand with your feet about 10 cm apart, with your hands lightly resting on a counter or chair in front of you to prevent falling.
  2. Slowly raise your heels off the floor while keeping your knees straight. Hold for about 6 seconds, then slowly lower your heels to the floor.

Toe Towel Scrunches (10 reps, 2 sets)

  1. Sit upright in a chair with one foot resting on a towel and spread your toes.
  2. Curl your toes to scrunch and draw the towel toward you 10 times. Do two sets per foot.

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