Consult your professional/s for treatment and rehabilitation as these are academic principle guidelines only and not prescriptive.
ASSIC does not dispense medical and/or exercise advice.
Consult your professional regarding exercise, treatment and rehabilitation exercise regimes and medical advise.
The contents of the following web page are principle guidelines and must be utilized under the supervision of a relevant medical and/or exercise professional.
Phase 1:
Hold each stretch for approximately 20-30 sec
Slight discomfort is normal, but no pain should be felt during the stretch
Hamstring stretch
Supine assisted hamstring stretch:
In a supine position, flex your knees at 90 degrees.
Extend your leg and place a band(towel) around the sole of your foot.
Exhale and pull your leg towards you, keeping your knee locked.
Hold poosition for 20-30 seconds & repeat.
Repeat opposite side.
Upper calf stretch
Standing upper calf stretch:
Stand tall with one leg in front and one behind as far as comfortable
The front leg should have a bend in the knee, while the stretched leg should be kept completely straight
Lean forward gently to increase the stretch felt in the straight leg
Stretch should be felt in the upper calf on the back leg
Hold stretch for 20-30 sec before alternating
Safety information:
Keep the heel down on the stretched leg at all times
Lower calf stretch
Lower Calf Stretch:
Stand with one leg forward and and slightly bent.
Keep forefoot supported at the bottom of foot.
Apply a upward force to foot lifting foot upwards while stretching calf, pushing knee forward slowly.
Hold 20-30 seconds & repeat.
Repeat opposite side.
Foot stretch (wall)
Foot Stretch:
Standing with one foot in front in front of the other, placing the ball of the foot on a step.
Keeping your leg straight, reach for the bottom of the step with your heel until a good stretch is felt through the arch of your foot.
Hold stretch for 20-30 sec before alternating.
Plantar fascia rolling(Ball/PVC pipe/frozen water bottle)
Foot Stretch:
Seated in a chair, with a frozen water bottle underneath your foot.
Roll the bottle to massage the painful, tight areas.
Roll for 1-2 min before alternating.
Tennis ball/PVC pipe can also be used.
Phase 2-3:
Strengthening exercises are designed to assist in taking load off the plantar fascia by strengthening surrounding muscles in the foot and ankle.
The exercises should NOT exacerbate the fascia or bring about pain
Progress to functional/sports-specific exercise during latter stages once comfortable to do so
Toe walking
Toe walking:
Walk tall with both legs straight, and all your body weight on your toes.
The muscles of the upper calves should be working as you walk.
Repeat for the desired number of repetitions.
Heel walking
Heel walking:
Begin by placing your hands on your hols to assist with balance.
Raise the toes of both feet up towards the ceiling as high as you can as you begin walking on the heel of your feet only.
Think about keeping your leg straight as you walk and trying to bring your toes as close to your shins as possible, throughout the walking.
You should feel the muscles in the front of your lower leg working.
Repeat for the desired number of repetitions.
Towel crunches
Towel pick up:
Seated, try grabbing the towel with your toes and picking it up.
Drop the towel and repeat.
Safety information:
Careful not to rotate hips or arch back.
Don’t lean back.
Keep your weight evenly distributed.
Ankle plantarflexion/dorsiflexion
Progression: Increase load using band
Ankle plantarflexion & dorsiflexion:
Lie flat on your back or sit with knee bent and hands under the knee for support.
Pull the foot up, bringing the toes towards the leg (dorsiflexion) as far up as comfortable, hold for a few seconds and then point it away from you (plantarflexion), as far down as comfortable and hold again.
Safety information:
Careful not to rotate hips or arch back.
Don’t lean back.
Ankle inversion/eversion
Progression: Increase load using band
Ankle inversion/eversion
Foot range of motion exercise.
Calf raises
Progression: Increase load using weights/band; progress to single-leg
Calf Raises:
Feet shoulder width apart, heels off edge.
Inhale, elevate heels and return to starting position.
Use weights for additional strength resistance (make sure standing on stable & secure platform when performing exercise, stepper is used for demonstration purpose only) maintain slow and controlled motion.
Safety information:
Careful not to rotate hips or arch back.
Keep your weight evenly distributed.
Single-leg balance
Progression; eyes open, eyes closed/ turning head side to side/unstable surfaces
Single leg balance on airex:
Standing, balance on one leg on an airex.
Flex arms laterally to shoulder height. Maintain hip position and posture.
Safety information:
Don’t arch back or rotate hips.
Fire hydrant
Progression: Increase load using band
Fire hydrant:
In an all-fours position, with your hands directly underneath your shoulders and knees directly underneath your hips
Keep your back in a neutral position and core engaged
Slowly move your knee out away from you, maintaining a 90 degree angle in the knee
Briefly pause as you squeeze the hip muscles and slowly return to the start position
Repeat for the desired number of repetitions before alternating legs
Safety information:
Avoid excessive rotation of the pelvis as the leg is moved to the side Keep the back flat at all times
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