00:00Welcome to Mobile Physio. If you're struggling with heel pain from plantar fasciitis, this video
00:06is for you. Today, I'll show you the top 5 simple exercises that can help relieve pain and improve
00:12flexibility in your foot. Toe well stretch. Sit with your legs straight, loop a towel around the
00:18ball of your foot, and gently pull it towards you. Hold for 20-30 seconds. This helps stretch the
00:25plantar fascia and calf muscles. Calf stretch at the wall, stand facing a wall, step one leg back,
00:32keep your heel on the ground, and lean forward. Hold for 20-30 seconds, then switch sides. This
00:39relieves tension in your Achilles and calf, plantar fascia stretch, sit on a chair. Cross your foot
00:46over your knee, and pull your toes back towards your shin. Hold for 15-20 seconds. You'll feel a
00:53deep stretch in your foot arch, rolling massage, place a tennis ball or frozen water bottle under
00:58your foot and gently roll from heel to toes for 1-2 minutes. This boosts blood flow and eases
01:04stiffness. Towel toe curls, place a towel on the floor, and use your toes to scrunch it toward you.
01:11Repeat 10-15 times. This strengthens the small muscles in your foot for better support.
01:18Do these exercises daily to ease heel pain and speed up recovery from plantar fasciitis.
01:23If you found this video helpful, don't forget to like, share, and subscribe to Mobile Physio for
01:29more easy physiotherapy tips at home. See you in the next video.
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