Effective Plantar Fasciitis Exercises

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1 Effective Plantar Fasciitis Exercises Effective Plantar Fasciitis Exercises - 12 Week Plantar Fasciitis Exercise Solution - 1

2 3 Month Plantar Fasciitis Exercise Program Stage 1 Stage 2 Stage 3 Structure Specific Fascia Stretch Fascia Stretch Fascia Stretch - Foam Roller - Bottle - Ball Calf Toe Up Calf - Toe Out Calf - Toe Out Hamstring Toe Up Hamstring - Toe Out Hamstring - Toe Out Calf Stretch Natural Calf Stretch Toe Straight Calf Stretch Toe In Soleus Stretch - Natural Soleus Stretch Toes Straight Soleus Stretch Toe In - Double Heel Drop Single Leg Heel Drop Off Edge Soleus Stretch with Double Heel Drop Soleus Stretch with Single Leg Heel Drop Soleus Stretch with Off Edge Ankle Mobility Knee to Wall Knee to Wall with ½ Roller Heel off Step 2

3 Plantar Fasciitis Exercise Program - Month 1 Decrease Tension Goal: To decrease pain in the heel, decrease tension in plantar fascia, decrease tension in lower body muscles, improve lower body tissue quality, and improve ankle movement. Equipment Needed: Bottle and half foam roller Fascia Stretch 10 second hold for 10 repetitions / Perform 3-10 repetitions / Perform 3 Calf Toe Up Hold until subsides / Done 3 Hamstring Toe Up Roll 10 times / Done 3 Calf Stretch - Natural Soleus Stretch - Natural Double Heel Drop Soleus Stretch with Double Heel Drop Knee to Wall 10 repetitions / Perform 3 3

4 Plantar Fasciitis Exercise Program - Month 2 Decrease Tension Goal: To continue decreasing pain in the heel, decrease tension in plantar fascia, decrease tension in lower body muscles, improve lower body tissue quality and improve ankle movement. Equipment Needed: Bottle and half foam roller Fascia Stretch 10 second hold for 10 repetitions / Perform 3 - Bottle 10 repetitions / Perform 3 Calf Toe Out Hold until subsides / Done 3 Hamstring Toe Out Roll 10 times / Done 3 Calf Stretch Toe Straight Soleus Stretch Toe Straight Single Heel Drop Soleus Stretch with Double Heel Drop Knee to Wall with Foot Away 10 repetitions / Perform 3 from Wall 4

5 Plantar Fasciitis Exercise Program - Month 3 Improve Movement Goal: To get decrease tension in plantar fascia, decrease tension in lower body muscles, improve lower body tissue quality and improve ankle movement. Equipment Needed: bottle and half foam roller Fascia Stretch 10 second hold for 10 repetitions / Perform 1 Ball 10 repetitions / Perform 1 Calf - Toe Out Hold until subsides / Done 1 Hamstring - Toe Roll 10 times / Done 1 Out Calf Stretch Toe In 30 second hold for 2 repetitions / Perform 1 Soleus Stretch Toe In 30 second hold for 2 repetitions / Perform 1 Off Edge 30 second hold for 2 repetitions / Perform 1 Soleus Stretch with Off Edge 30 second hold for 2 repetitions / Perform 1 Heel Off Step 10 repetitions / Perform 1 5

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