Plantar fasciitis can be effectively exercised through tiptoe exercise, ankle exercise, rear calf muscle training.
1. Tiptoe exercise: when performing this exercise, the patient should be in a standing position, hold the railings or chairs with his hands, and then lift up the healthy foot backward, and then tiptoe up the toe of the diseased foot, and keep it for 30 seconds and then restore it, and do it 2 times a day.
2. Ankle exercise: when performing ankle exercise, the patient should sit upright on a chair, lift the diseased foot to the other leg and fix it, then grab the toes with hands and pull them to the plantar fascia with a sense of tension, hold it for 15~30 seconds. The exercise 3 groups for a time, do 3 times a day.
3. Posterior calf muscle training: when doing this exercise, patients take a sitting position, straighten the leg, then use a towel on the foot, and pull the towel in the direction of the body; when pulling to the calf muscles have a sense of tension, maintain the action for 15-30 seconds. Do this exercise once for 3 sets, twice a day.
Before carrying out plantar fasciitis exercise, you should follow the doctor’s advice to choose the appropriate exercise to improve the effect of exercise.