Main muscles worked:
Plantar fascia ligament You should feel this exercise along the bottom of your foot
Equipment needed:
Golf ball
Step-by-step directions
• Sit on a stable chair with both feet planted on the oor.
• Roll a golf ball under the arch of your affected foot for 2 minutes.
Repetitions
1
Days per week
Daily
Observation :
- Sit up tall and keep your foot toward your chair.
Warm up:
Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
Stretch:
After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
Do not ignore pain:
You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
Ask questions:
If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.
Plantar fascia ligament You should feel this exercise along the bottom of your foot
Equipment needed:
Golf ball
Step-by-step directions
• Sit on a stable chair with both feet planted on the oor.
• Roll a golf ball under the arch of your affected foot for 2 minutes.
Repetitions
1
Days per week
Daily
- Sit up tall and keep your foot toward your chair.
Warm up:
Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
Stretch:
After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
Do not ignore pain:
You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
Ask questions:
If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.