Plantar Fasciitis Exercises with Resistance Band
Strengthening the Intrinsic Foot Muscles
This exercise is designed to strengthen the small muscles in the foot, helping alleviate symptoms of plantar fasciitis. Regularly incorporating this into your routine can improve foot strength and flexibility.
The video below illustrates the exercise perfectly from NHS Ayrshire & Arran.
Exercise Steps
- Get into Position: Sit comfortably in a chair with your back straight and your legs bent at a 90-degree angle. Place the affected foot flat on the ground.
- Set Up the Resistance Band: Place a resistance band under the ball of your foot.
- Tension the Band: Pull the end of the band over your knee towards your body, lifting your toes upward into a flexed position. Make sure there is enough tension in the band to provide resistance but not too much to cause discomfort.
- Anchor the Band: Secure the band by holding it firmly against your thigh, ensuring the tension remains constant throughout the exercise.
- Toe Press: Slowly press your toes down towards the ground, working against the resistance of the band. Keep your heel firmly in contact with the floor throughout the movement.
- Controlled Return: Once your toes reach the ground, slowly release and allow them to return to the starting position, maintaining control and resistance.
- Repetitions: Perform 3 sets of 20 repetitions, adjusting the tension as needed to suit your strength level.
Frequency
- Perform this exercise 2 to 3 times per week to build strength and reduce symptoms of plantar fasciitis.
Tips
- Maintain proper posture by keeping your back straight and core engaged.
- Focus on controlled movements, particularly when returning to the starting position.
- Keep your heel grounded throughout the exercise to maximise its effectiveness.
Incorporating this exercise into your routine regularly can support foot strength and help in the management and prevention of plantar fasciitis symptoms. As well exercise band, we stock over 100 products proven to help combat Plantar Fasciitis.
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