Plantar Fasciitis

Plantar fasciitis is inflammation of the foot’s arch tissue, common in runners, standing workers. Symptoms: heel pain, worse in morning. Caused by tight calves, overuse. Untreated, risks chronic pain.

Home Exercise Protocol

Week 1-2:
Plantar Roll (2 sets, 30 sec): Roll foot over tennis ball.
Towel Scrunch (2 sets, 15 reps): Curl toes to scrunch towel.
NovaWell Hack: “Foundation Glide” (2 sets, 10 reps): Flex toes 5° slowly.
Week 3-4:
Calf Stretch (2 sets, 15 sec): Lean into wall, leg back.
Heel Raise (2 sets, 12 reps): Lift heels, stand tall.
NovaWell Hack: “Foot Pulse” (2 sets, 10 reps): Pulse toes 2 inches up.

Objective: Ease pain, stretch fascia, strengthen foot

Equipment: Tennis ball, towel