Exercises plantar fasciitis, plantar tendonitis & heel spur
Below you will find some exercises for supportive treatment of plantar fasciitis, plantar tendonitis, or heel spur.
Exercise - Massage of the plantar fascia with a spiky ball or spiky roller
Roll your midfoot over a spiky ball or a spiky roller. This massages the plantar fascia well.
Exercise - Stretching & Mobilization of the Ankle Joints
Stretch and mobilize your ankle joints and thereby activate the muscles with a Theraband.
Exercise - Ice Packs
Cryotherapy helps reduce inflammation. Cool the affected area with a frozen 0.5 L PET bottle every 2 hours for about 10 minutes. However, you should never place ice or other coolants directly on the skin.
Exercise - Eccentric Stretching of the Calf
Standing on a stair step on the balls of your feet, stabilize yourself with one hand on the railing. This leaves your heels hanging in the air behind you. Now slowly (over 10 seconds) lower the heel of the leg on which you have problems as far as possible. Stay in the end position for 2 seconds. To come back up to the original position, use the healthy leg. With the symptomatic leg, only the eccentric downward movement is performed, not the concentric "upward" load. Perform the exercises twice daily in 3 sets of 15 repetitions. Consistently for 12 weeks.