Exercises for Foot Rehabilitation

At Kintec, we want to keep you active on your feet for life. However, we have found that foot soreness is often related to inactive foot muscles that can hinder your ability to remain active and enjoy your days to the fullest.

That’s why we’ve created a list of exercises, that typically take 10 to 20 minutes to complete, to help promote activation and rehabilitation of the small muscles within the foot and lower leg. These physiotherapy derived exercises have been tested in clinical research and are proven to help individuals with heel pain associated with plantar fasciitis, including workers who stand for long periods of time.

Ankle Inversion / Eversion Exercise

3 SETS / 15 REPETITIONS

Place foot sideways at the edge of a surface.

Roll the ankle inside and outside to the limits of its range of motion.

Gastrocnemius & Soleus Stretch

3 SETS / 30 SECONDS

Step one foot forward, elevating the forefoot and keeping the heel on the ground.

Next, bend the front knee approximately 15 to 20 degrees.

Switch to the other leg and repeat.

Balancing Walk

5 SETS / 20 STRIDES

Walk along a straight line on the ground, placing one foot in front of the other.

Forefoot Extension Stretch

5 SETS / 15 REPETITIONS

Stand shoulder-width apart and place one foot ahead of the other.

Contract the calf muscle of the back leg to lift the heel.

Raise the heel until you have lifted onto the forefoot.

Karaoke Exercise

5 SETS / 15 CROSSOVERS

Stand shoulder-width apart and laterally sidestep, crossing one foot in front of the other.

Standing One-Legged Balancing Exercise

HOLD FOR ONE MINUTE

Stand shoulder-width apart and with eyes open, balancing on one leg.

Next, balance with eyes closed.

Once comfortable, proceed to balance on one leg on an unstable surface for one minute.

Tissue-Specific Plantar Fascia Stretch

3 TO 5 SECOND INTERVALS

In a sitting position, cross the left foot over the right knee – making a figure four shape.

With one hand, passively extend the left forefoot.

With the other hand, apply light to moderate pressure along the length of the arch.