Stretch of the month (Plantar fascia)

Stretch of the month (Plantar fascia)

• Pull up on the foot and toes
• Hold for 30 seconds
• 5-10 times 4/5 times a day for first month, then 3-4 times a week

  or

• Sit on the floor with your legs out in front of you. Loop a towel around the ball of one of your feet
• With your knee straight, pull your toes towards your nose
• Hold the position for 30 seconds and repeat three times

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Strength of the month (Plantar fascia)

• Place a small, lightweight towel on the floor, laid out in front of you
• Sit on a chair with the feet flat on the towel - make sure there is plenty of towel in front of you to pull
• Use the toes to pull the towel towards you, bit by bit. Keep the heel on the floor
• Once you find this easy, progress to using a heavier towel or add a small weight to the end of the towel

Gill Rose
LSSM (Dip) MISRM
www.sportsandremedialmassagehampshire.com

Further information on Rehabilitation & Exercises can be found within the training section of the site here:
http://www.hedgeendrunningclub.com/rehabilitation--exercises.html

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