Here are some great recommended stretches and exercises to help you. If you require more exercises or a more in-depth program, consult with your physiotherapist. I am fortunate to work with the great team of professionals at Physiotherapy Alliance. Contact the clinic to book an appointment!

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ANKLE STRETCHES

Begin in a seated position with your legs laid straight out in front of you.

Next, point and flex your feet forwards.

Then, bring your feet back to a neutral position. Repeat.

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FOOT STRETCH

Start in a seated position with your feet laid straight out in front of you.

Begin with the towel pulled around the bottom of your left foot and each end secured in your hands.

Pull your toes towards your nose using the towel for increased stretch.

Repeat with your right foot.

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ANKLE ROTATIONS

In a seated position, with your legs laid straight out in front of you, rotate your ankles in a circular motion.

Begin by directing your rotations inward for 5 seconds.

Then switch to outward rotations for another 5 seconds.

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WALL CALF STRETCH

To start this stretch, find a free space with an empty wall.

Begin by facing the wall and standing about 2 feet away.

Next, place your hands, shoulder width apart, on the wall in front of you.

Beginning with both legs bent slightly at the knee, step back with your right foot.

Then, slowly straighten your right knee behind you while keeping the left leg bent.

Switch sides and repeat.

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CALF STRENGTHENING

Start by standing on a flat surface.

Raise yourself up, using both feet, onto your toes and hold for 2 seconds.

Then, lower yourself back down. Repeat.

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Find a spot to stretch with a level support that is approximately waist height (e.g. countertop, desk).

With your fingertips on your support, begin the calf stretches as described above.

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BALANCE

Begin in a spot with a support for your hand at waist height (e.g. countertop, desk).

Starting with your left leg on the ground for support, slowly raise your right leg backwards.

You can start with your right hand supporting, and then try without any support.

Repeat with your right leg on the ground and your left leg behind you.

Tip: try adding a pillow underneath your feet for a more challenging balance.

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PLANTAR FASCIA EXERCISE WITH TENNIS BALL

In a standing position, place a tennis ball under one foot.

Then, use your foot to apply pressure on the tennis ball and move it around underneath.

Be sure that the tennis ball reaches all the way to the front and back of your foot. Switch feet and repeat.

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PLANTAR FASCIA EXERCISE WITH WATER BOTTLE

In a standing position, place a frozen water bottle underneath one foot.

Roll the bottle underneath your foot, reaching all the way forward to your toes and then back to your heel.

Switch feet and repeat.

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