Disclaimer - Any exercises recommended here are for educational purposes only, and before you try any of them, consult with your therapist or doctor.

Four Foot Exercises for Strength & Mobility

1. Seated Plantar Fascia Stretch

• Gently pull your toes back to stretch the bottom of the foot.
• Hold 30 seconds.
• Repeat two to three times each side.

2. Plantar Fascia Ball Roll

• Sit in a sturdy chair with both feet flat on the floor.
• Place a tennis ball under the arch of your sore foot.
• Roll it up and down the arch of the foot 10-20 times.

3. Towel Scrunches (Toe Flexion)

• Sit in a sturdy chair.
• Place a small towel flat on a smooth floor (not carpet).
• Put your bare foot on the towel.
• Curl your toes bunching up the towel as illustrated.
• Repeat it 10 times, working up to 30 times.

4. Seated Short Foot Exercise

• Gently lift the arch of your foot without curling the toes.
• Repeat 10 to 15 times.
• Perform two to three sets.

Using AI to Better Understand Pain

Here’s how you can talk to an AI about your pain

1. Open ChatGPT
2. Copy this prompt just below in italics and start a conversation.
   I have pain and I want to understand it better. Can you be a kind teacher and explain it to me in simple words, one step at a time? You're not my doctor. Start by asking me about my pain. Answer its questions like you're talking to a friend.
3. Answer its questions like you're talking to a friend.

Three rules

• It can teach you. It can't diagnose you.
• Don't change medicine or start exercises because it said so. Ask your clinician.
• If it disagrees with your clinician, your clinician wins.

Share your feedback with us. Was it helpful? Confusing? Did it complement the things we’ve shared with you?

The right use of technology can help us all work together to provide better care and better results.

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Disclaimer

The information in this video is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional healthcare advice or services. The information should not be considered complete or exhaustive and should not be used for diagnostic or treatment purposes without first consulting with your physical therapist, occupational therapist, physician or other healthcare provider. The owners of this website accept no responsibility for the misuse of information contained within this website.