Exercise Program

Exercises for Plantar Fasciitis

These exercises are used for individuals with plantar fasciitis (plantar foot pain).

Consult your healthcare provider before beginning this exercise program. If you experience any pain or difficulty with any exercises, stop and consult your healthcare provider. The Hygenic Corporation is not liable for any injuries incurred while using exercises or programs accessed via this website. User must wear suitable eye protection such as safety goggles to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks.

Exercises for Plantar Fasciitis

Description:
These exercises are used for individuals with plantar fasciitis (plantar foot pain).

Instructions:
Check with your therapist before performing these exercises to determine the appropriate exercise dosage. In general, perform the stretching exercises 2 to 3 times a day, holding 3 times for 15 seconds each. Perform the strengthening exericses every day for 3 sets of 10 repetitions.

Foot Roller Plantar Massage

Thera-Band Foot Roller Plantar Fascia Massage
Thera-Band Foot Roller Plantar Fascia Massage
Instructions:
Place the Foot Roller on the ground and your bare foot on top. Apply pressure with your foot to the Foot Roller and slowly roll under your foot from the balls of the foot to the heel. Repeat for 5 minutes. Perform this 3 times a day: before you get out of bed in the morning; at noon, and before you go to bed at night.

Foot Roller Great Toe Stretch

Thera-Band Foot Roller Great Toe Stretch
Thera-Band Foot Roller Great Toe Stretch
Instructions:
Place the Foot Roller on the ground and your bare foot on top. Place your big toe on the Foot Roller and the rest of your foot on the ground. Apply pressure with your foot to the FootRoller to stretch the bottom of your foot. Hold the stretch for 3 sets of 15 seconds. Perform this 3 times a day: before you get out of bed in the morning; at noon, and before you go to bed at night.

Stretch: Calf Stretch in Standing

Standing Achilles Stretch
Standing Achilles Stretch
Instructions:
Stand with chair or wall to help support. Place the ankle to be stretched behind your body and other leg slightly forward and bent. Keep knee straight and heel flat of side to be stretched. Lean forward to feel the stretch behind your ankle & calf. Repeat on other side.

Hand Exerciser Toe Flexion Strengthening

Thera-Band Hand Exerciser foot/toe flexion 2_0205
Thera-Band Hand Exerciser foot/toe flexion 2_0205
Instructions:
Place the Hand Exerciser on the ground. With your bare foot, curl the Hand Exerciser with your toes. Repeat. Begin with the yellow Hand Exerciser. As you improve, progress to the firmer Hand Exercisers.

Hand Exerciser Toe Pick-up

Thera-Band Hand Exerciser foot/toe pickup 2_0206
Thera-Band Hand Exerciser foot/toe pickup 2_0206
Instructions:
Place the Hand Exerciser on the ground. With your bare foot, pick up the Hand Exerciser with your toes and place back down. Repeat. Begin with the yellow Hand Exerciser. As you improve, progress to the firmer Hand Exercisers.

Thera-Band Toe Flexion

Thera-Band Toe Flexion 2_0209-10
Thera-Band Toe Flexion 2_0209-10
Instructions:
Place band over sole of foot with one end under the heel and the other over the toes and take up the slack. Crunch the toes downward into band. Hold and slowly return.

Thera-Band Ankle Dorsiflexion (Foot Raises) in Sitting

Thera-Band Ankle Dorsiflexion
Thera-Band Ankle Dorsiflexion
Instructions:
Begin by wrapping the middle of the band around the foot of the ankle you are exercising. Place the ends of the band under the opposite foot to stabilize the band. Grasp the ends of the band at your opposite knee. Lift your foot upward against the band. Hold and slowly return.

Thera-Band Ankle Eversion (in Sitting)

Thera-Band Ankle Eversion
Thera-Band Ankle Eversion
Instructions:
Sit in chair. Loop the middle of the band around foot to be exercised. Stabilize the band under your other foot and grasp the ends of the band. Push your foot outward against the resistance of the band. Slowly return.
Tip: Don't rotate your knee to complete the motion.

Thera-Band Ankle Plantarflexion in Sitting

Thera-Band Ankle Plantarflexion
Thera-Band Ankle Plantarflexion
Instructions:
Wrap the middle of the band around your foot. Grasp the ends of the band at your waist, taking up the slack. Push your foot down into the band. Hold and slowly return.

Consult your healthcare provider before beginning this exercise program. If you experience any pain or difficulty with any exercises, stop and consult your healthcare provider. The Hygenic Corporation is not liable for any injuries incurred while using exercises or programs accessed via this website. User must wear suitable eye protection such as safety goggles to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks.

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