Скачать или смотреть एडी दर्द का अंत तुरंत सिर्फ एक दिन कर लो | Plantar Fasciitis Exercises | Flat Foot Problem Exercises

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1. Calf stretch: Stand facing a wall with your hands on the wall at shoulder height. Step one foot back, keeping it straight, and bend the front knee. Lean forward towards the wall to stretch the calf muscle. Hold for 30 seconds and switch sides.

2. Plantar fascia stretch: Sit on a chair and place one foot over the opposite knee. Grab the toes and gently pull them towards you to stretch the bottom of the foot. Hold for 30 seconds and switch sides.

3. Toe curls: Sit in a chair with your feet flat on the floor. Curl your toes under, pressing them into the floor and hold for 5 seconds. Release and repeat 10 times.

4. Ankle circles: Sit in a chair with your feet flat on the floor. Lift one foot off the ground and gently rotate it in a circle, moving your ankle in all directions. Do 10 circles in each direction and switch sides.

5. Heel raises: Stand with your feet hip-width apart and slowly raise your heels off the ground, lifting your body up on your toes. Hold for 5 seconds and lower back down. Repeat 10 times.

6. Ice massage: Fill a small paper cup with water and freeze it. Peel away the top of the cup to expose the ice. Use the ice to massage the bottom of the foot for 5-10 minutes to reduce inflammation and pain.

Always consult with a healthcare professional before starting any new exercise program, especially if you are experiencing severe heel pain.





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