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FREE EXPERT TIPS on keeping your ACTIVE lifestyle

Useful stretches

Soleus Stretch
Manual Plantar Facia Stretch
Plantar Facia Stretch
Arches and Toes Stretch
Soleus Stretch
1. To stretch deep calf muscles, stand with the left foot in front of the right but apart (i.e. step stance) with the toes pointing forward.
2. Bend both knees until you feel a stretch at the base of the calf.

Golf Ball Roll
1. Start by rolling a golf ball under each of your feet very gently for between 30 and 60 seconds.
2. When you feel that the golf ball has touched one of the points where you feel pain, pause for 10 seconds and massage that area very gently. Beware that overzealous massage can further aggravate injuries.
3. Concentrate on stretching your muscles by pulling your toes up and toward your shins.
4. Repeat three to five times as needed.

Manual Plantar Facia Stretch
Grasp your heel in one hand.
Place your other hand under the ball of your foot and toes.
Gently pull your forefoot and toes back toward your shin, creating a pull along the bottom of the foot. This stretch should be held for at least 30 seconds to provide the most benefit

Plantar Facia Stretch
1. Ensure your feet are facing forwards, your heel is on the ground, and your back knee is straight.
2. Hold each stretch for approximately 1 minute
3. Repeat these stretches 3 times on each leg
4. Do not bounce, hold a comfortable stretch

Toe stretch
Sit in chair, right leg crossed over left thigh.
Interlace left fingers with right toes (as if holding hands with your foot).
Squeeze fingers and toes together and hold for 10 seconds, then stretch wide for 10 seconds.
Do 3 times with each foot.

Arches and Toes Stretch
Stretching can keep your feet healthy and ready to move. For flexible, pain-free arches and toes, do this stretch for foot pain relief every other day.
Kneel on a folded towel; tuck feet under so you're on your toes. Sit back, hips on heels.
Untuck so tops of toes are on floor, feet perpendicular to floor. Too intense? Lean forward.
Hold each stretch for 30 seconds to 2 minutes.

Toe Crunches
Toe crunches help restore movement to the big toe after the pain and inflammation have subsided. Sit in a chair and place a hand towel on the floor beside your affected foot.
Use the toes of your injured foot to grab and pick up the towel and then release it.
Perform this exercise 10 times daily or as directed by your Podiatrist.