Plantar Fascia Loading Exercise (High Load Exercise) скачать в хорошем качестве

Plantar Fascia Loading Exercise (High Load Exercise)

This exercise is aimed at strengthening the muscles in the foot. Place a folded up towel on the floor as is seen in the video. Place the toes of the affected foot against the folded edge of the towel in a flexed position. Try to have your toes flexed up as far as you can comfortably manage. Now begin to raise up onto your tip toes lifting your heel off the ground. Try to raise up onto the tip toes for a count of around 3 seconds, pause at the top for 2 seconds then slowly lower the heel back down to the ground for a count of three seconds. Perform this exercise every second day. Strengthening exercises should be built up gradually over a period of weeks, so to begin with do as many repetitions as you can manage. The Aim is to do three sets of around 12 repetitions but remember it make take you several weeks before you are able to reach close to this target.