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Stretching Exercises
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Plantar Fascia Stretch
Seated on the floor with the knee bent and ankle flexed toward you, pull the toes back toward the ankle. Hold in this position for 10-15 seconds. Repeat throughout the day.
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Ilio-tibial stretch
Stand with your involved side towards the wall. With your weight on your rear leg, slowly lean your hip towards the wall until a stretch is felt on the outside of your hip. Hold stretch for about 25 seconds and repeat for opposite leg.
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Quadriceps Stretch
Stand upright with hand against wall (or chair/table). Grab ankle and gently pull toward buttocks. Hold for 20-25 seconds. Repeat exercise with other leg.
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Intrinsic forefoot exercises
Pull toes in (not clawing) and lift arch up. Hold for 5 seconds and relax. Repeat 20 times..
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Calf Stretching I
Position against a wall with rear leg straight, heel flat on the ground. Slowly lean into the wall until a stretch is felt in the calf. Hold stretch for about 25 seconds and repeat for opposite leg. Repeat twice a day..
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Calf Stretching II
Same as above, but with knee bent.
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Hamstring Stretches
Lie with back on the floor, one leg bent, one leg straight. Lift straight leg towards ceiling as far as you can and hold for 15-20 seconds. Repeat twice a day.
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Toe Raises
Stand up straight with one hand leaning against wall, slowly raise yourself onto your toes, then lower heels to the floor.
10-15 repeats.
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