User Rating: 0 / 5

Star InactiveStar InactiveStar InactiveStar InactiveStar Inactive
 

A weakness and tightness in the muscles and tendons that make up the foot can lead to a nagging discomfort in your arch.

Do these daily, barefoot exercises to help strengthen the muscles and reduce the chance of it progressing into Plantar Fasciitis.

CALF RISES – These will help strengthen the tendons in your heels and calf muscles which support your arch. Stand on the floor and rise up on to the balls of your feet and then slowly lower back down. Repeat for three sets of ten reps.

STEP STRETCH – This will improve your flexibility in your tendons and calf, it's when these areas become tight the arch gets overloaded. Stand on the edge of a step, toes on the step and heels hanging off. Slowly lower your heels down as far as you can go and return to the starting position. Repeat for three sets of ten reps.

DOMING – Doming works the arch muscles to control excess pronation which ca put stress on the plantar fascia. Whilst standing press your toes downwards in to ground, keep your heel planted so you create a dome with your foot and then release. Repeat for three sets of ten reps on each foot.

TOWEL CURLS – Work on increasing your foot strength by improving the toe flexor muscles in your arch. Place a hand towel on the floor and put one foot on it. Using just your toes, scrunch the towel towards you, hold then push back to the start position. Do three sets of 10 reps per foot.

 

Call today for an appointment

OPTIMUM  PERFORMANCE  CLINIC  LTD

FIND US AT:

CAMBERLEY CLINIC

13 FRIMLEY ROAD  CAMBERLEY  SURREY  GU15 3EN 

AFFILIATED WITH:

Aldershot Football Club logo  ALDERSHOT FOOTBALL CLUB Camberley Cricket Club logo  CAMBERLEY CRICKET CLUB
CTFC CAMBERLEY TOWN FOOTBALL CLUB  camberley rugby CAMBERLEY RUGBY CLUB
FacebookTwitterYouTubeInstagram