Foot & Ankle Exercises

From Terence Vanderheiden, D.P.M., former About.com Guide

Updated March 27, 2008

About.com Health's Disease and Condition content is reviewed by the Medical Review Board

This exercise directly massages the plantar fascia. Sit down and cross your leg over your knee. With one hand, pull your toes back toward your nose. With the other hand, massage the area on the bottom of your foot just in front of your heel. Do this for 10 minutes three times per day.

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• Ankle Pump Up
• Ankle Pump Down
• Bent Knee Wall Stretch
• Straight Knee Wall Stretch
• Toe Pick Ups
• Toe Rise
• Plantar Fascia Massage
• Ice Bottle Massage
• Towel Stretch

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