Selen Dar

Muscle-Building Workout and Diet


Hi, I’m Lena. Today, I’m going to show you some very gentle exercises you can do if you’re struggling with plantar fasciitis. Plantar fasciitis is known as pain underneath the sole of your foot, especially first thing in the mornings as you step out of bed. The first exercise is a very gentle mobilization exercise for your mid foot and your ankle, and it can be done seated wherever you are. Simply, you go through the whole alphabet in capital letters as you sit on a chair. A, b, c, d, and so on. Continue the whole alphabet. You can even do it with the other foot as well. The second exercise is great toe extension. Simply bring your foot up towards the other knee, grab a good hold of your toe, pull it towards your shin, and hold it as you feel a gentle stretch going underneath your foot. Hold it for at least 30 seconds, and do it as many times as you like during a day. If you can’t put your foot on your knee, simply grab a towel, or grab an elastic band, pull it on your big toe, and stretch it towards you. The third exercise, you need a frozen bottle of water. Make sure it’s a plastic one. Simply put this one on the floor in front of you, place your foot on top of it, and then you roll your foot on top of it. If you need even more pressure for your self massage, you stand up and put more pressure on the bottle. If you’re still struggling with plantar fasciitis after a couple of weeks, and you’ve tried this, you might want to look into some dry needling, shockwave therapy, or perhaps you need some customized insoles for your shoes.

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