Plantar fasciitis can be a nightmare, every morning you wake up and feel like you are walking on broken glass!
Most people get told by their doctor to massage the underside of their foot using a golf ball. This is when the problems start!
Rolling the tissues on the underside of your foot is not necessarily a bad thing and should form one part of your plantar fasciitis rehab. However, people use the golf ball like a pain seeking missile and hammer the life out of the most painful area (Normally they are whispering the mantra “NO PAIN, NO GAIN”)!
So, if you don’t want to wake up crying into your corn flakes every day, try this release which target the muscles way higher up the chain!
- Find a table or a door frame (or a partner who’s willing to stand very still for a few minutes!)
- Place your right leg up against the table keeping the leg straight and your back flat on the floor.
- Point your toes slightly towards your head.
- Bring the left leg up so they are next to each other.
- Slowly lower and raise the left leg to the floor and back up creating a stretch in the back of the right one.
- Do this 10 to 15 times then repeat on the other leg so you don’t walk in wonky circles!
Here’s our video demonstration explaining how to do it:
Hope you enjoyed that! If you would like to find out more about how to help your own plantar fasciitis, we have created a complete plantar fasciitis recovery program, which contains a full 12-week exercise plan, self-treatment techniques, an anti-inflammatory diet, sleep & fitness advice plus loads more.
Robert Griffiths BSc (Hons) Chiro DC
Doctor of Chiropractic