rehab execises/ Plantar Fasciitis

[mtex]

Problem:
Plantar Fasciitis

Solution: toe walking with opposite ankle dorsiflexion and toe grasping


To toe-walk with opposite-ankle dorsiflexion, stand as tall as you can on your toes - while BAREFOOT. Balance for a moment and then begin walking forward with slow, small steps (take one step every one to two seconds, with each step being about 10 to 12 inches in length). As you do this, maintain a tall, balanced posture. Be sure to dorsiflex the ankle and toes of the free (moving-ahead) leg upward as high as you can with each step, while maintaining your balance on the toes and ball of the support foot. Walk a distance of 20 metres for a total of three sets, with a short break in between sets.
Toe Walking with Opposite-Ankle Dorsiflexion is important because the muscles of the feet require good strength to control the forces associated with landing on the ground as you run. This toe-walking exercise helps to develop the eccentric (support) strength and mobility in the muscles of the foot and calf, as well as the plantar fascia and Achilles tendon (eccentric strength means hardiness as these structures are being stretched out). The exercise also works the foot and ankle through a broad range of motion, especially the foot which is bearing weight on the ball and toes. The exercise also improves balance and stability, which are critically important for athletes in general.
To engage in Toe Grasping, stand barefoot with your feet hip-width apart. In an alternating pattern, curl the toes of your right foot and then your left foot down and under, as though you are grasping something with the toes of each foot. Repeat this action (right foot, left foot, right foot, etc.) for a total 50 repetitions with each foot. Rest for a moment, and then complete two more sets of 50 reps for each foot. Try pulling yourself across the floor (smooth surfaces work best) for a distance of three to six feet as you become more skilled at this exercise.
Toe grasping develops strength, coordination and flexibility in the muscles of the foot that run parallel to the plantar fascia and help support the longitudinal arch of the foot. This exercise also strengthens selected stabilising muscles of the calf and shin. Your range of motion during the 'grasping' action will improve over time, as will the range of motion of the entire foot.