— What to DO —
Plantar Fasciitis
Toe Curls with Towel
Place a small towel on the floor. Using involved foot, curl the towel towards you, using only your toes. Relax. Repeat 10 times, 1-2 times per day.
Toe Extensions
Sit with involved log crossed over during uninvolved leg. Grasp toes with one hand and bend toes backwards and make ankle point upwards as far as possible to stretch the arch and calf muscle. With the other hand, perform a deep massage along the arch of your foot. Hold for 15-20 seconds. Repeat for 2-3 minutes. Repeat 3-4 times per day.
Standing Calf Stretch
Stand placing hands on the wall for support. Place your feet pointing straight ahead, with involved foot in the back of the other. The back leg should have a straight knee and front leg a bent knee. Shift your weight forward, keeping the back leg’s heel on the ground, so that you can feel a stretch in the calf muscle. Hold 30-45 seconds. Repeat 3-4 times. Repeat 4-6 times a day.
Towel Stretch
*The towel stretch is effective at reducing morning pain if done before getting out of bed.
sit with involved leg straight out in front of you. Please a towel around your foot and gently pull the towel towards you, feeling a gentle stretch in your calf muscle. Hold 30-45 seconds. Repeat 2-3 times. Repeat 4-6 times a day.
Calf Stretch on Step
Stand with uninvolved foot flat on a step. Place involved ball of your foot on the edge of the step. Gently let your heel lower on involved leg to feel a stretch in your calf. Hold 30-45 seconds. Repeat 2-3 times. Repeat 4-6 times a day.
Ice Massage Ball Roll
With involved foot resting on a frozen can or water bottle, roll your foot back and forth. Repeat 3-5 minutes. Repeat 4-6 times a day.
Tennis Elbow/Golfer’s Elbow
Both tennis elbow (lateral epicondylitis) and golfer’s elbow (medial epicondylitis) are painful conditions caused by overuse. Over time, the forearm muscles and tendons become damaged from repeating the same motions again and again. This leads to pain and tenderness around the elbow.
Specific exercises to stretch and strengthen the muscles attached to the injured tendon will help with the healing process. The early goal of a therapeutic exercise program is to promote muscle endurance and improve resistance to repetitive stress.
Following a well-structured conditioning program will help you return to daily activities, as well as sports and other recreational pastimes.
This exercise program for epicondylitis should be continued for 6 to 12 weeks, unless otherwise specified by your doctor or physical therapist. After your recovery, your doctor or physical therapist can instruct you in how these exercises can be continued as a maintenance program for lifelong protection and health of your elbows.
Wrist Extension Stretch
This stretch should be done throughout the day, especially before activity. After recovery, this stretch should be included as part of a warm-up to activities that involve gripping, such as gardening, tennis, and golf. Straighten your arm and bend your wrist back as if signalling someone to “stop”. Use your opposite hand to apply gentle pressure across the palm and pull it toward you until you feel a stretch on the inside of your forearm. Hold the stretch for 15 seconds. Repeat 5 times, then perform this stretch on the other arm.
Wrist Flexion Stretch
This stretch should be done throughout the day, especially before activity. After recovery, this stretch should be included as part of a warm-up to activities that involve gripping, such as gardening, tennis, and golf. Straighten your arm with your palm facing down and bend your wrist so that your fingers point down. Gently pull your hand toward your body until you feel a stretch on the outside of your forearm. Hold the stretch for 15 seconds. Repeat 5 times, then perform this stretch on the other arm.
Wrist Extension (strengthening)
This exercise should be performed in stages. Begin each stage with no weight. When you are able to complete 30 repetitions on 2 consecutive days with no increase in pain, move forward in the program by increasing weight (begin with 1lb., advance to 2 lbs., end with 3 lbs.).
Stage 1: Bend your elbow to 90 degrees and support your forearm on a table with your wrist placed at the edge.
Stage 2: Straighten your elbow slightly. Continue to support your arm on the table.
Stage 3: Fully straighten your elbow and lift your arm so that it is no longer supported by the table.
With palm down, bend your wrist up as far as possible. Hold up for 1 count, then slowly lower 3 counts. Begin without using a weight and increase the repetitions until you can complete 30. When you can perform 30 repetitions on 2 consecutive days without increasing pain, begin performing the exercise using a 1 lb. weight.
Follow the same steps above to continue to increase repetitions and weight until you are using a 3 lb. weight and can perform 30 repetitions on 2 consecutive days without increasing pain.
Wrist Flexion (strengthening)
This exercise should be performed in stages. Begin each stage with no weight. When you are able to complete 30 repetitions on 2 consecutive days with no increase in pain, move forward in the program by increasing weight (begin with 1lb., advance to 2 lbs., end with 3 lbs.).
Stage 1: Bend your elbow to 90 degrees and support your forearm on a table with your wrist placed at the edge.
Stage 2: Straighten your elbow slightly. Continue to support your arm on the table.
Stage 3: Fully straighten your elbow and lift your arm so that it is no longer supported by the table.
With palm up, bend your wrist up as far as possible. Hold up for 1 count, then slowly lower 3 counts. Begin without using a weight and increase the repetitions until you can complete 30. When you can perform 30 repetitions on 2 consecutive days without increasing pain, begin performing the exercise using a 1 lb. weight.
Follow the same steps above to continue to increase repetitions and weight until you are using a 3 lb. weight and can perform 30 repetitions on 2 consecutive days without increasing pain.
Forearm Supination & Pronation (Strengthening)
This exercise should be performed in stages. Begin each stage with no weight. When you are able to complete 30 repetitions on 2 consecutive days with no increase in pain, move forward in the program by increasing weight (begin with 1lb., advance to 2 lbs., end with 3 lbs.).
Stage 1: Bend your elbow to 90 degrees and support your forearm on a table with your wrist placed at the edge.
Stage 2: Straighten your elbow slightly. Continue to support your arm on the table.
Stage 3: Fully straighten your elbow and lift your arm so that it is no longer supported by the table.
Begin with palm facing the side. Slowly turn the palm facing up. Slowly return to the start position, then slowly turn the palm down. Slowly return to start position. This completes one repetition. Begin without using a weight and increase the repetitions until you can complete 30. When you can perform 30 repetitions on 2 consecutive days without increasing pain, begin performing the exercise using a 1 lb. weight.
Follow the same steps above to continue to increase repetitions and weight until you are using a 3 lb. weight and can perform 30 repetitions on 2 consecutive days without increasing pain.
Stress Ball Squeeze
This exercise should be performed after completing the above staged strengthening exercises. Your arm and elbow position for this exercise should match the stage you are completing.
Finger Stretch
This exercise should be performed after completing the above staged strengthening exercises. Your arm and elbow position for this exercise should match the stage you are completing.