HEEL

 

1.       Stretch calf- painful heel back with knee straight and opposite leg bent; hold 10-15 secs.

 

2.       Stretch both calves at table by squatting slowly keeping feet and heels flat on ground; hold 10-15 sec.

 

3.       Stand at bottom step and balance yourself on the balls of your     x        feet; lower yourself as low as you can; hold count 10.  Do 5-10 x        toe raises then continue with stretch. 

 

4.       Use Ice bottle and roll foot on ground – 5-10 minutes

 

5.       Brush bottom of foot on edge of coffee table.

 

6.       Hamstring Stretch: Foot on step-knee straight, toes point to

          nose, stretching bottom of thigh

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