"Plantar fasciitis or calcaneal spur For those of us who need to perform some exercises to reduce pain, inflammation and increase the strength of the ankle joint, the knee joint and more on the muscles of the feet, the flexors and the extenders.
Stretching of plantar fasciitis
We will ask the patient to extend both legs forward and extend both ankle joints together from 10 to 20 repetitions. This causes the stretch of the plantar part of the feet.
Frozen bottle roll exercise
Place both feet on the bottle and roll slowly back and forth with an interval of 5 seconds between them. This should be repeated for 10 to 20 repetitions.
Massaging the plantar fascia
We have to ask the patient to cross the leg and we have to rub the ice pack on the foot. This should be done from 20 to 30 repetitions.
Towel stretching exercise
After passing it over the plantar part of the feet to cover the toes, we should ask the patient to hold the ends of the towel and pull it towards itself. Meanwhile, we have to ask the patient to keep his back straight and also to relax the knee and hip joints. This must be done again from 10 to 20 repetitions. Therefore, if it is a case of bilateral plantar fasciitis, we should ask the patient to cross the other leg and cover the plantar aspect with a towel, and both ends should be pulled towards itself.
Standing calf stretch exercise
To stretch the calf muscle, the unaffected leg should be placed facing the wall that holds the wall with both hands. The patient should lean towards the wall so that the stretch sits on the calf muscles of the affected leg. There may be a lot of stiffness in the calf muscles in this condition. This causes the reduction of rigidity.
Video credits to Doctors’ Circle – Ask Doctors. Free Video Answers. YouTube channel