Hold this position for 15 to 30 seconds and then relax. Reach for the step below with your heel until you feel a stretch in the arch of your foot. Achilles stretch: Stand with the ball of one foot on a stair.When you can stand comfortably on your injured foot, you can begin standing to stretch the plantar fascia at the bottom of your foot. Press harder on the bottom of your foot as you become able to tolerate more pressure. With your other hand, massage the bottom of your foot, moving from the heel toward your toes. Place your fingers over the base of the toes of your injured foot and pull your toes toward your shin until you feel a stretch in the arch of your foot. ![]()
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