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Arch Pain: Exercises

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Introduction

Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.

You will be told when to start these exercises and which ones will work best for you.

How to do the exercises

Plantar fascia stretch

slide 1 of 8
slide 1 of 8, Plantar fascia stretch,
  1. Sit in a chair and put your affected foot on your other knee.
  2. Hold the heel of your foot in one hand, and grasp your toes with the other hand.
  3. Steady your heel with one hand, and at the same time pull your toes back with your other hand. You should feel a stretch along the bottom of your foot.
  4. Hold for 15 to 30 seconds.
  5. Repeat 2 to 4 times.
  6. It's a good idea to repeat these steps with your other foot.

Plantar fascia stretch (kneeling)

slide 2 of 8
slide 2 of 8, Plantar fascia stretch (kneeling),
  1. Get on your hands and knees on the floor. (You may want to place a pillow under your knees.) Keep your heels pointing up and the balls of your feet and your toes on the floor.
  2. Slowly sit back toward your ankles.
  3. Hold for 15 to 30 seconds.
  4. Repeat 2 to 4 times.

If this is too hard, you can try doing it one leg at a time. Stand up, and then kneel on one knee and keep the other leg forward. Place the foot of your forward leg flat on the floor and bend that knee. The heel on the leg still behind you should point up. The ball and toes of that foot should be on the floor. Sit back toward that ankle. Repeat 2 to 4 times with each leg.

Plantar fascia self-massage

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slide 3 of 8, Plantar fascia self-massage,
  1. Sit in a chair.
  2. Place your foot on a firm, tube-shaped object, such as a can or water bottle.
  3. Roll your foot back and forth over the object to massage the bottom of your foot.
  4. Continue for 2 to 5 minutes.

If you want to do ice massage, fill a water bottle about three-fourths of the way full and freeze before using.

Calf stretch (bilateral, knees straight)

slide 4 of 8
slide 4 of 8, Calf stretch (bilateral, knees straight),
  1. Place a book on the floor a few inches from a wall or counter, and put the balls of your feet on it. Your heels should be on the floor. The book needs to be thick enough so that you can feel a gentle stretch in your calf. If you are not steady on your feet, hold on to a chair, counter, or wall while you do this stretch.
  2. Keep your knees straight, and lean forward until you feel a stretch in your calf.
  3. To get more stretch, add another book or use a thicker book.
  4. Hold the stretch for 15 to 30 seconds.
  5. Repeat 2 to 4 times.

Calf stretch (bilateral, knees bent)

slide 5 of 8
slide 5 of 8, Calf stretch (bilateral, knees bent),
  1. Place a book on the floor, and put the balls of your feet on it. Your heels should be on the floor. The book needs to be thick enough so that you can feel a gentle stretch in your calf. If you are not steady on your feet, put the book a few inches from a chair, counter, or wall that you can hold onto as you do this stretch.
  2. Bend your knees, and lean forward until you feel a stretch in your calf.
  3. To get more stretch, add another book or use a thicker book.
  4. Hold the stretch for 15 to 30 seconds.
  5. Repeat 2 to 4 times.

Marble pickups

slide 6 of 8
slide 6 of 8, Marble pickups,
  1. Put some marbles, dice, or small smooth rocks on the floor next to a cup.
  2. Sit in a chair, and use the toes of your affected foot to lift up one item from the floor. Then try to put the item in the cup.
  3. Repeat 8 to 12 times.
  4. It's a good idea to repeat these steps with your other foot.

Towel scrunch

slide 7 of 8
slide 7 of 8, Towel scrunch,
  1. Sit in a chair, and place your affected foot on a towel on a hard floor (not a floor with carpet).
  2. Scrunch the towel toward you with your toes. Then use your toes to push the towel back into place.
  3. Repeat 8 to 12 times.
  4. It's a good idea to repeat these steps with your other foot.

Make this exercise more challenging by placing a weighted object, such as a soup can, on the other end of the towel.

Heel raise on a step

slide 8 of 8
slide 8 of 8, Heel raise on a step,
  1. Stand on the bottom step of a staircase, facing up toward the stairs. Put the balls of your feet on the step. If you are not steady on your feet, hold on to the handrail or wall.
  2. Keeping both knees straight, slowly lift your heels above the step so that you are standing on your toes. Then slowly lower your heels below the step and toward the floor.
  3. Return to the starting position, with your feet even with the step.
  4. Repeat 8 to 12 times.

Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.

The Health Encyclopedia contains general health information. Not all treatments or services described are covered benefits for Kaiser Permanente members or offered as services by Kaiser Permanente. For a list of covered benefits, please refer to your Evidence of Coverage or Summary Plan Description. For recommended treatments, please consult with your health care provider.