One of the biggest reasons for consultation in our clinic is pain in the sole of the foot, which can be caused by pathologies such as plantar fasciitis, Achilles or posterior tibial tendinopathies, calcifications or mechanical problems of the midfoot, among many others.
After evaluation by the medical and physiotherapy, we can make a diagnosis and propose an appropriate personalized treatment.
For these days when we are at home, we propose a series of basic exercises that will help you reduce aches and pains in this area.
Remember; Before starting the routine and to become aware of our body, it is important to do a simple breathing exercise while lying on the floor on a towel or mat.
Place your hands on your stomach and close your eyes.
Take 10 slow, deep inhalations and exhalations while noticing how your stomach rises and falls with them.
Once connected we can proceed with the exercises that we describe below.
Instructions:
Perform the exercises gently, breathing in rhythm to generate medium tensions without forcing at any time.
None of the exercises should cause pain.
Whether you have discomfort or an injury or what you want is to keep them active, you can follow this guideline.
Do them in this order and without causing pain (they can cause tolerable discomfort) once or twice a day.
Plantar fascia self-massage: use a bottle or small ball to slide it over the sole, applying gentle pressure to knead the aponeurosis for 3-5 minutes
Toning: 2 exercises that will help gain strength in the muscles that stabilize the sole of the foot. Perform 2 sets of 10-repetitions with 1′ rest in three sets
Elasticity: We will stretch the fascia, with the help of a belt or towel, to elasticize it and make it more flexible. Hold maximum tension for 30” and repeat 2 times.
Self-massage: kneading and rubbing with our hands the entire fascia from the heel to the base of the fingers.