Skip to main content

New exercise for #plantarfasciitis

A recent study published in the Scandanvian Journal of Medicine and Science in Sports found that the following simple strength-training exercise provides more relief than traditional stretching of the #plantarfascia:
Stand barefoot with your sore foot on a step, a box or even a thick book, with a rolled-up towel placed under your toes and your heel hanging over the step’s back edge. Lift your other leg off the floor, bent slightly at the knee. Slowly raise your sore heel, count 3 seconds, pause for 2, then lower for 3 seconds. Do three sets of 8 to 12 repetitions every other day.
http://ow.ly/HE8AJ
Labels:

Comments

  1. UnknownJune 19, 2015 at 7:26 AM

    Thanks for sharing these exercises, Peter! It sounds like modified calf raises are the exercise you are describing. Is the towel to help encourage a greater stretch in the muscles? Maybe I will talk to a chiropodist about getting some additional treatment. http://www.lakeshorefootclinic.ca/en/services.html

    ReplyDelete

Post a Comment

Popular posts from this blog

MBT™ footwear: A chiropodist’s view of the “Physiological” footwear.

Over the past year,  I have been asked on several occasions to express my opinion on the benefits and risks of wearing  unconventional footwear such as  MBT™ (Masai Barefoot Technology) shoes , Sketchers “Shape Up”™ shoes and other similar shoes.   I have reviewed research presented at scientific seminars, talked to a MBT footwear medical representative and I have also received feedback from a few patients over the past year who have used MBT shoes or other similar shoes.  In this blog I will discuss the design of MBT footwear and its effects on the thigh and lower leg muscles while standing and walking in MBT footwear.  I will also discuss the effects on ankle joint motion while walking in MBT footwear. MBT footwear was developed in Switzerland in 1996 and came to North America in 2003.  The unstable MBT shoe has been promoted as the original “barefoot” function shoe. This shoe has a rounded sole starting from the heel and continues ...
3 comments
Read more

Wearing flats over 60

Here are some tips for wearing flats if you are over 60. Generally, flats do not have much support and the toe box is narrow instead of rounded. This is also good advice for anyone under 60. https://bestlifeonline.com/flats-over-60/
Post a Comment
Read more

Spring has finally arrived don't be hobbled by plantar fasciitis

It has been a long winter in southern Ontario. Most people have limited their walking outside due to snow and ice on sidewalks and roads. The good news is most of the snow and ice has melted from the sidewalks making it safer to walk without slipping. The bad news is that first spring walk or run might lead to heel pain. Plantar fasciitis usually comes on gradually, but can occur suddenly and be severe. It can affect both feet, but often occurs in only one foot at a time.  Plantar fasciitis is the most common cause of heel pain. The pain is caused by inflammation of the tissue along the bottom of your foot that connects your heel bone to your toes. Plantar fasciitis causes stabbing or burning pain that is usually worse in the morning because the fascia tightens overnight. The pain usually decreases as your foot limbers up, but it may return after standing for a long time or after getting up from a seated position. If plantar fasciitis is not dealt with quickly it can bec...
3 comments
Read more