I think it’s finally working and I’ve been niggle free, pain free for a full straight 3 days, getting up in the morning and wondering why there is no discomfort in my feet. They felt so great!
But I’m still doing the morning exercises in bed and keeping to this plan. And now, the more weight bearing work has begun in the plan to really build in some prevention measures.
I’m approaching the end of week 4 of the plan which is a long-term plan. My cheat-sheet tells me the plan is between 11 and 20 weeks, so long term commitment. It’s rather a change of regular exercise patterns to incorporate those benefitting one’s plantar.
So here is what my week 4 looked like on the plan:
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My Morning 10 min Routine
☆ 1. Morning Routine. 6 movements of 30 reps each of:
1) Toes scrunches and Splays
2) Ankle pumps, flexing and extending on the ankle joint, keeping toes still
3) Roll-Out: Foot massage with ball
4) Self-mobilisation, stretching toes and bending ties with hand
5) Heel and Toe Raises, first sitting (heel lifts)
6) Heel and Toe Raises, standing (see next item)
I’m still doing these 6 exercises, done still in and around bed just before getting up and putting weight on the arch. They really are effective, but I have to admit I don’t take the time for 30 reps each but rather do 10 of most, 30 of No (6).
And my pattern of routine habits have rather embedded No (1) and (2) when still in bed, (5) when sitting up just before getting out of bed and (3) and (4) during the day, after my daily shower, and (6) during the day. Exercise (6) is basically a version of my calf raises (see below). This works for me to get through all exercises daily, which I think is better than not doing these.
youtu.be/kStuJAu0a20?si=D_i...
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Everyday: Throughout the day
☆ 1. Single leg calf raises or heel and toe raises, first left and then right. Repeat throughout the day to get to 30 in week 1 and building up to 50 / day.
This is basically the Heel and Toe raises of above morning routine, but spread throughout the day. I’ve also added the choice between different versions I’ve come across: a) Normal; b) With toes on a rolled up towel; and c) Leaning forward against a wall, d) first heel then toe raise in a sort of rocking motion.
I am still at 30 per day.
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Two to three times a week: 15-min Foot and Ankle Strength session, Level 4 .
☆ 1. Warmup Heel Raises. Both feet together. 15 reps. (Take 3 seconds to lower heel)
☆ 2. NEW: Single Heel Raises. One leg at a time. 3 sets of 15 reps each side.
☆ 3. Supported Balance. Stand on one leg, placing one finger on wall or a table just to keep balance. Keep in balance for between 30 seconds. Switch sides. 3 each side.
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Once or Twice a week: 20-min Leg Strength session. Still Level 2 but with an added exercise.
☆ 1. NEW: Squat with ball or pillow squeezed between your legs. (Football size ball) 10 reps.
☆ 2. NEW: Squats with Medium Weights. 3 sets of 10 reps.
☆ 3. NEW: Abductor Bridge with roller/ball between legs. 5 reps of 20 sec holds. Lie on back with knees bent with foam roller between your legs. Push legs out than lift bottom, squeeze buttocks and core.
☆ 4. Monster Walk. 2 sets of 24 reps. With resistance bands around your ankles, in a slightly squatted position take 6 forward, then 6 back, repeat for a total of 24 steps.
☆ 5. Good Mornings - Arms up. 3 sets of 10 reps. Stand feet apart, slightly bent. As you move into a chair position, raise arms for balance.
☆ NEW: 6. Deadlifts with Medium Weights. 3 sets of 10 reps.
Happy working out, everyone and that your feet stay PF-free!
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Some links of my past Plantar Fasciitis posts:
• This series. Week 3: healthunlocked.com/strength...
• This series. Week 2: healthunlocked.com/strength...
• This series. Week 1: healthunlocked.com/strength...
• My List of PF exercises from 2 month ago, both strengthening and flexibility: healthunlocked.com/strength... and how I fared: healthunlocked.com/strength... )
