Plantar Fasciitis Rehab – Intrinsic Foot Training
How can you train the very small muscles in your foot to help you recover from Plantar Fasciitis?
As we approach the exercise portion of this series, it’s important to separate the intrinsic foot musculature (muscles that are in only the foot/do not cross the ankle joint) from prime ankle movers. By training intrinsic musculature, we are strengthening the core of the foot, providing more arch support, and decreasing the likelihood for further injury/damage.
To strengthen the extensor group of the foot, a great exercise to perform are called Toe Offs or Toe Splaying. To perform this exercise you should:
1. Sit with your hips and knees at 90 degrees with your feet flat on the ground
2. Keeping your big toe on the ground, try to lift all the other toes and hold for 2-3 seconds
3. After performing 10 reps of this, try to keep the little toes on the ground and lift only your big toe & hold for 2-3 seconds
4. If this is to easy, once you raise your toes, try to splay them out as far as possible before resetting
Give these exercises a try to help with your recovery from Plantar Fasciitis!
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