Add these 5 Plantar Fasciitis exercises to your Routine.

Add these 5 Plantar Fasciitis exercises to your Routine.

March 04, 2016

That old box or bag of marbles in your attic or basement now have a new purpose.

We all take our ability to move for granted until we can’t move without pain. Plantar Fasciitis is notorious for being debilitating and difficult to treat but take heart, you’ve found The X Brace! Our patented foot brace is incredibly effective at treating those painful feet but we also want you to understand how critical stretching can be to your complete recovery. We recommend that you spend 15-30 minutes every day stretching not only while you’re experiencing pain but also after your pain is under control. This will go a long ways towards keeping that pesky Plantar Fasciitis at bay because once you’ve had it, you’re at risk of redeveloping it. If you’re a runner we suggest alternating days to allow your body to recover.

Below are 5 of our favorite exercises that will help keep your feet in tip top, pain free shape. So go find those marbles, check out #5 and let those colorful spheres of glass help you on your way to happier, healthier feet.

  1. Sit down, take off your shoes and socks and stretch your plantar fascia by pulling up on your big toe.
  2. Loop a cord or towel over your foot, just below the toes. Lie on your back, extend your leg upward and gently pull the sash to stretch your hamstring.
  3. Roll your foot over a frozen bottle of water. Remember that muscles get stiff when they’re cold, so do this one at the end of the day to reduce inflammation.
  4. Stand against the wall, with one leg a few feet back. Gently stretch forward. Do the stretch with a straight leg in back, then bend at the knee to work a different part of your leg.
  5. Take off your shoes and socks. Empty a bag of marbles on the ground. Use your toes to pick them up one at a time and drop them into a bowl.


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