By Dr Chethan B Shetty
April 14, 2022
Exercise 1
Sit in a chair comfortably with a painful foot crossed over your opposite thigh, hold your toes and bend them back as shown in the picture until you feel the stretch in the sole of your foot.
Hold for 1 minute, repeat 10 times to make a set, and repeat the set 3 times a day.
Exercise 2
Keep a frozen water bottle under your painful feet and roll the bottle backward and forwards underneath the arch of your foot continue rolling this for 10 minutes.
Do this 3 times a day.
Exercise 3
Stand by the table, support yourself and raise your heel.
Hold, count to 10, and repeat 10 to 15 times.
Dr Chethan B Shetty is a consultant in Orthopaedics, Foot and Ankle Surgeon (MS (ortho); D.ortho; DNB (ortho); FAGE; FFAS), Fellowship in Foot and Ankle Surgery Certificate Diploma in Football Medicine.