This series of simple, isometric exercises were designed to relieve the pain of Plantar Fasciitis. Many people have already found relief for Plantar Fasciitis by doing these exercises. We hope that you will also.
We have verbal instructions below also!!

When your pain level is lowered to level 4 and below from these non load bearing exercises, you will benefit by incorporating these basic load bearing exercises
   • September 26, 2020  
You can also use these exercises to help prevent PF relapses!!

*** Please join my Plantar Fasciitis and Healthy Living by Frank Ng Facebook Group!

https://www.Facebook.com/groups/fngpf...


*Perform all exercises at your own risk. If you have any concerns, please contact your doctor before beginning any fitness or exercise regime. We will not be held liable for injury or harm sustained as a result of completing these exercises.

Verbal instructions for hearing impaired people.

exercise 1.
keep your leg straight with toes pointing forward. Strongly push the toes forward and squeeze your quads, the front of your thigh. Hold this position for a count of 5.
Then flex your ankle pointing your toes straight up strongly for a count of 5.
Relax for a second.
perform this sequence 1 to 5 times increasing as your leg and ankle get stronger.
In this exercise, you would feel different parts of leg stretching gently and your toes, arch, ankle, shin, calf and quads working hard.
exercise 2.
Rotate your ankle counter clockwise slowly 10 times trying to get maximum range of motion. Then rotate it in the opposite direction.
Perform this sequence 1 to 3 times increasing as your leg and ankle get stronger.
In this exercise, you would feel your toes, foot, ankle, shin and calf working hard.
exercise 3.
Put your heel on any surface such as the floor or bed.
Now pull the large toe up strongly while pushing the other toes down strongly as well; trying to keep the large toe as far apart from the other toes as much as possible.
Simultaneously try to spread toes 2 to 5 apart.
Hold that position for 5 seconds.
Now reverse direction with the large toe down and the rest of toes up and spread out. Again moving the large toe as far apart from the other toes as much as possible.
Hold that position for 5 seconds.
Perform this sequence 3 to 10 times increasing as your foot and toes get stronger.
In this exercise, you would feel your toes, arch, foot working hard.
exercise 4.
Put your heel on any surface such as the floor or bed and relax your leg.
keeping the ankle relaxed, push the ball of foot down while pulling all your toes upward and hold the position strongly for 5 seconds.
Pull up your ankle, cross the big toe slightly over the next toe. Pull all the toes down and squeeze them tightly together. Hold the position strongly for 5 seconds.
perform this sequence 3 to 10 times increasing as your foot and toes get stronger.
In this exercise, You would feel your toes, arch, foot working hard.
exercise 5.
keep your legs slightly bent.
Rest left foot on top of the right foot as shown here.
try to pull up the right foot carefully and strongly while resisting it with your left foot.
Hold the position for 5 seconds.
Reverse foot position with right foot on top of left foot now and repeat the exercise.
Perform this sequence 1 to 10 times increasing as your feet and legs become stronger.
In this exercise, You will feel your right quads, shin, ankle, foot, arch, toes all working hard
exercise 6.
grab your left foot with the toes of your right foot as shown here. Pull carefully and strongly down with the right foot toes for 3 seconds, then relax.
Perform this sequence for 1 to 5 times as your toes and foot get stronger.
Reverse left and right foot position and perform the same exercise.
In this exercise, You would feel your toes, arch, foot working hard

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