Strengthening the Foot and Ankle: Ankle and foot strengthening is very important in preventing all sorts of injuries including plantar fasciitis, ankle sprains and tendinopathy. Here are some basic exercises to help:
Toe Raises: Standing or sitting with your feet shoulder distance apart, try lifting your toes up off the ground, and slow and controlled come down.
Heel Raises: Standing or sitting with your feet shoulder distance apart, go up and down onto your toes and come down slow and controlled.
Toe Yoga: you can do this exercise standing or sitting, keep your toes, ball of your feet and heel on the ground, try and lift just your big toe off the ground while keeping your little toes on the ground, then try the opposite lifting your other toes off the ground while keeping your big toe on the ground
Towel Scrunches: sit with a towel on the floor, set a timer for 2 minutes, using your toes like fingers try scrunching up the towel
Single Leg Balance: stand on one leg balancing for 5-10 seconds. Both legs 10 times
Tandem Walking: walking in a straight line with you heel lining up with the toe of the foot before it
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