Plantar fasciitis

Plantar fasciitis is most commonly caused by repetitive strain injury to the ligament of the sole of the foot. Such strain injury can be from excessive running or walking, inadequate foot gear, and jumping injury from landing.

What you can do: 

  1. Rest. Elevate your feet.
  2. Use shoe inserts.
  3. Icing
  4. Proper footwear
  5. Night splint

Stretches to do:

  1. Toe stretch .Sit on the floor .With your hand, reach down and pull your big toe up and back. Pull toward your ankle and away from the floor.Hold the position for at least 15 to 30 seconds.
  2. Towel stretch. Sit on the floor. Place a rolled towel under the ball of your foot, holding the towel at both ends.Gently pull the towel toward you while keeping your knee straight. Hold this position for 15 to 30 seconds.
  3. Calf stretch. Stand facing a wall with your hands on the wall at about eye level. Put the leg you want to stretch about a step behind your other leg. Keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg.Hold the stretch for 15 to 30 seconds. Repeat 2 to 4 times. Repeat the exercise with the back knee bent a little, still keeping your back heel on the floor. This will stretch a different part of the calf muscles.
  4. Foam roller. 
  5. Ball foot roll. 

Exercises to do :

  1. towel curl exercise. While sitting, place your foot on a towel on the floor and scrunch the towel toward you with your toes.Then, also using your toes, push the towel away from you.
  2. Put marbles on the floor next to a cup. Using your toes, try to lift the marbles up from the floor and put them in the cup.