Download a printable pdf file of this self-care technique here:
Calf and Foot Exercise
This is an excellent exercise to help with plantar fasciitis. Doing this in bed before getting up is especially helpful in minimizing plantar fasciitis pain.
I was shopping with my wife the other day when she complained that her feet were extremely tired. We found a bench where she could sit, then I showed her this exercise. She did this for a couple of minutes and was surprised that she felt great and had renewed energy for shopping. After kicking myself for prolonging our shopping trip, I did this exercise myself so I could keep up with her.
This is a potent exercise for the foot, ankle, and calf that reduces stiffness while promoting strength, flexibility, and circulation. I have found this to be helpful for a variety of foot and ankle problems. It is not an exercise in the traditional sense, as it primarily works with neurological integration.
It is surprising that many people lack the coordination to do this simple exercise. If you have clients that are unable to do this, you may need to guide them through the movements with your hands before they are able to do it on their own. You can also do resistance release work with them to help them make the necessary neurological connections to be able to move in this way.
This is excerpted from the video Resistance Release for the Lower Extremity with Deane Juhan. To see it in context, go to that video and watch from 36 minutes 18 seconds on. The resistance release work that helps with this exercise starts at that point. Of course, watching the video from the beginning will give even better context for the work.
A similar exercise may be done for the forearm, wrist and hand. I will show this in another video.