Home exercise sheet

Plantar fasciitis

Vinys

Move slowly and stay in a range that feels comfortable. Mild stretch or effort is fine; sharp pain is a signal to stop.

1. 

   1. Lower body warm-up, chair

   2 to 3 minutes

   1. Sit on a chair with both feet flat
   2. Sit forward, away from the backrest
   3. Take each joint through a small range in turn
2. 

   2. Downward dog, chair supported

   30 to 45 seconds, twice

   1. Set a sturdy chair against a wall
   2. Stand a stride away, hands on the seat
   3. Walk back and hinge until your back is long
   4. Keep enough weight in your feet to stay grounded
   5. Then walk in
3. 

   3. Heel raise with a block between the heels

   8 to 10 slow reps

   1. Stand tall with a block between your heels
   2. Rise slowly onto the balls of your feet
   3. Lower even more slowly than you rose
4. 

   4. Warrior III, chair supported

   20 to 30 seconds each side, working toward unsupported over time

   1. Face a stable chair and rest your hands on it
   2. Hinge forward from the hips, not the waist
   3. Slide one leg back and lift it
   4. Keep the standing knee soft and the neck long
   5. Then change sides