HK Physio

Good morning and happy Tuesday to all!!!
Today we are with very exciting and fresh video !!!
“ self stretching for your lower body and spine”
* Maximise your flexibility to the next level*
Who can be benefited?

Lower back pain, spine stiffness, pain around buttocks area, pain in the thigh or knee, calf pain, muscle cramps, heel pain….
You can include this exercises as your routine program at least two times in a week.
Here is a video for you share with all might be useful to someone. Thank you and take care.

PhysioMantra EP-10 Maximise your flexibility Self lower body and spine stretching  , muscle, muscle, , stretching, , stretching, physioThis video demonstrate video on lower bo...

Good morning And happy Thursday to all,

Today, we are here with a new and fresh video on advance exercises for your hand
Now we’ll see who will be benefited
* if you have weak grip
* • desk worker or computer operator
* • students/Office worker,(writing work)

* Sports person where you required hand skills
Watch till the end and share your feedbacks in our comment box

Advance hand exercises to strengthen your grip and increase flexibility  , , exercises, strengthening, moment, flexibility, Info: this video demonstrate advance hand exercises to strengthen grip a...

MATRIX RHYTHM THERAPY
AVAILABLE IN OUR CLINIC
# certified matrix practitioner
# dr. Ulrich G. Randoll
# Matrix center
# ortho center
# nuro rehab center
# post surgery management
# cellular regeneration
# improve Lymphatic system
# boost immunity

Hallow friends,
on the auspicious occasion of Dipavali, we are launching our new service

“Matrix Rhythm Therapy”
let us understand what is MRT.

Matrix Rhythm Therapy
* Introduction
* Mechanism of Action
* Effect of Matrix Rhythm Therapy on Human Tissue
* Effect of Matrix Rhythm Therapy on Body Systems
* Indications
* Contraindications
* Case Studies

** Introduction
Matrix Rhyhtm Therapy (MRT) (MaRhyThe) is a latest advancement in
physiotherapy which use basic concept of vibration and massage. MRT
was founded by Dr. Ulrich G. Randoll. It is directly derived from the
clinical and fundamental video microscopic research of Erlangan
University (Dr. Randoll) in 1990s. This treatment helps to activate
and balance the normal physiological vibrations of the skeletal
muscles and nervous system. Upto date Matrix Rhythm Therapy is used in
28 countries including India, Australia, Germany and United Kingdom.

** Mechanism of Action
MRT is a cell biological therapy which activates and rebalances
special physiological vibrations of skeletal muscles and nervous
system. During disease there is a deficiency in energy metabolism at
the cellular level and it must be normalized before any adequate
therapy. MRT reactivated the cell metabolism and normalizes the
physiological process by depth effective rhythmical phase synchronous
magneto mechanical oscillations. MRT modulated between 8-12 Hz of
frequency.

In this process of oscillation and vibration, cells are stimulated and
entire tissue is rhythmically resynchronized. It has been proposed
that the MRT machine rebalances the cellular micro-processes depending
on entire cellular regeneration and healing acting on the basis of
cell biology by way of micro-stretching.

The contracted areas of musculature will by inductively relaxed by
increased circulation which increases oxygenated blood followed by ATP
synthesis and dissolution of the tension. Immediate effect can be seen
as relaxation of tissue, muscle and fascia. This relaxation remains
longer and maintained as the metabolic process at cellular level are
regulated and oxygen supply to cells is improved.

** Effect of Matrix Rhythm Therapy on Human Tissue
During the state of disease condition where there is swelling,
inflammation, tightness, or spasticity cells do not get space to
oscillate. This restricts the flow of oxygen. Mitochondria which is
called power house of the cells do not get enough oxygen to produce
energy leading to further contraction of tissue and muscle,
restricting the movement and causing pain.

MRT provides oscillations between 8-12 Hz. This synchronizes with the
body to re-establish the disturbed rhythm at cellular level. It
improves the oxygen supply by improving the microcirculation thereby
improving the energy production causing the relaxation of tissue,
muscle, and fascia.

** Effect of Matrix Rhythm Therapy on Body Systems
A. Physiological

1. Activation of metabolism
2. Acceleration of venous and lymphatic flow
3. Activation of the immune system
4. Normalization of alpha-gamma tension of the musculature
5. Neuromuscular activation via the reflex arcs
6. Targeted relaxation of local muscular spasms
7. Targeted removal of muscular remanence

B. Chemical

1. Reduction of viscosity
2. Reduction of the interstitial PH value
3. Increase of tissue temperature to normal temperature

C. Physical

1. Reduction of tissue fluid absorption
2. Targeted strengthening of the muscle’s own resonance
3. Restoration of the colloid osmotic tissue tonus
4. Establishment of individual good resonance through resonance
spectrum adaptation
5. Support action for the tissue characteristic attractor
6. Improvement of the mechanical-magnetic coherence

** Indications

1. Acceleration of regeneration in cases of chronic degenerative
diseases - Rheumatoid arthritis, osteoarthritis, osteoporosis
2. Improvement of reduced joint mobility - Post trauma, post
immobilization, frozen shoulder
3. Acceleration of functional and structural nerve regeneration -
Carpal tunnel syndrome, motor neuron disease, Parkinson’s disease,
cerebral palsy
4. Reduction of swelling - Hematoma, oedema, lymphatic blockages
5. Improvement of elasticity- Pes equines, scars, adhesions,
contracture, scleroderma, posture problems
6. Pain management for acute or chronic conditions- Overstretching of
muscle fibres, zoster, neuralgia, backache, paresthesia, phantom limb
pain, migraine
7. Acceleration of tissue healing – Non healing ulcers, burn injuries

** Contraindications

1. Open, inflamed or infected skin surfaces
2. Fresh fractures
3. Tendency for bleeding, hematoma formation
4. Tendency towards embolism
5. Pace maker
6. Mucous membranes
7. Direct contact to bones

** Case Studies

1. MaRhyThe versus IASTM on forward head posture and buffalo hump
https://www.dr-randoll-institut.de/en/marhythe-versus-iastm-on-forward-head-posture-and-buffalo-hump/

2. Matrix Rhythm Therapy (MaRhyThe) in trigeminal neuralgia
https://www.dr-randoll-institut.de/en/matrix-rhythmus-therapie-marhythe-bei-trigeminusneuralgie/

3. Treatment of OSMF – 3 cases
https://www.dr-randoll-institut.de/en/treatment-of-osmf-3-cases/

4. Matrix Rhythm Therapy (MaRhyThe) of Decubitus Ulcer in Cancer
https://www.dr-randoll-institut.de/en/matrix-rhythmus-therapiemarhythe-bei-dekubitusgeschwuer/

5. A Case Study: Matrix-Rhythm-Therapy for Child with Spastic Deplegic
Cerebral Palsy
https://www.dr-randoll-institut.de/en/matrix-rhythmus-therapie-bei-kindern-mit-spastischer-diplegischer-zerebralparese/

6. Efficacy of matrix rhythm therapy (MaRhyThe) in venous ulcer
healing: a case study
https://www.dr-randoll-institut.de/en/marhythe-bei-venosem-ulcus/

7. Effect of Matrix Rhythm Therapy on Subjects with Asymptomatic
Hamstring-Tightness
https://www.dr-randoll-institut.de/en/effekte-der-matrix-rhythmus-therapie-bei-probanden-mit-asymptomatischer-hamstring-verspannung-eine-quasi-experimentelle-studie/

for further details and appointments, you can call us
9819918844

Effect of Matrix Rhythm Therapy on Subjects with Asymptomatic Hamstring-Tightness – Dr. Randoll Institut · Gemeinnützige Gesellschaft für Matrix-Forschung und -Lehre mbH Dr. Randoll Institut · Gemeinnützige Gesellschaft für Matrix-Forschung und -Lehre mbH

NMIT certificate
Advanced technique
# HK physio
# dr. Abhishek sharma
# frozen shoulder
# tennis elbow
# CTS
# neck pain
# trigger finger
# low back pain
# SI joint disfunction
# Hip pain
# knee pain
# ankle pain
# calf pain

Good morning !!!
Receive daily Health tips and keep yourself and your dear one health healthy.
Hi myself Dr. Labhendra Mhatre(PT),
My mission is disease free India
Join my WhatsApp channel and join my family

whatsapp.com

Good morning and Happy Monday to all!!!
*** VIDEO ALERT ***

Why warmup is important before any kind of exercises?
1. It will prevent injuries during exercises.
2. Increase blood flow to the body.
3. It will improve flexibility of the joints and muscles.
4. You will be mentally prepared to the intensive exercises program.

This video demonstrate warmup exercises before any kind of exercises,
Watch the video and follow the instructions…
Here we go !!!

PhysioMantra EP-8WarmUp exercises before any intensive/General program  anyone can do anywhere  , , Flexion &Extension , , , , circumduction, , ...

Hare Krishna Wellness & Health Care Services
A step towards healthy India,
** Health tips:

HABITS THAT ARE BAD FOR BACK PAIN:............................................................................................
We all agree that back pain is a debilitating condition. It makes life hell. According to a study, more people are admitted to the hospital due to back pain than due to common cold. Many people also have to undergo surgery for this reason. But clearly there are certain habits that are responsible for back pain. They cause such pain.

If you are careless about your sitting posture and if you want to have a healthy back then you have to pay attention to it. Along with this, also pay attention to some workouts that make the back strong. First, pay attention to the habits that are harmful to your back.

*SITTING FOR LONG PERIODS OF TIME:............

When you sit continuously for a long time, the pressure on your back increases.pain. So it is better if you stand up and stretch every 30 minutes. Long sitting responsible for back pain

*NOT EXERCISING:................................................

Stretching when you have back pain is fine, if recommended by a doctor. Instead of not exercising, do one or the other exercise to cure the pain.

*NOT EATING HEALTHY:.......................................

Obesity and clogged arteries also affect your back. Therefore, your eating habits also harm your back.

*SLEEPING THE WRONG WAY:.............................

Pay attention to your mattress and if more become old so cloud it. If your mattress cannot support your back properly then it is dangerous for the back.

*TENSION:..............................................................

Stress also indirectly affects your back. When your muscles are stretched with tension, it is not good for your back.

*HEAVY LIFTING:....................................................

This is also a bad habit. Keep in mind that you do not fill your bag more than you carry daily.

*HIGH HEELS:.........................................................

We all know that foot wear puts pressure on the back. Think about your high heels.
*CARSEAT:........................

Keep the car seat in a comfortable position. Traveling and driving uncomfortably isn't good for your back.

— — — —
For more health tips/ latest medical news and many more join us now !!!
https://play.google.com/store/apps/details?id=com.app.hk&hl=en_US&gl=IN


Connect with us:
page:
https://www.facebook.com/harekrishnahealthcareservices/

YouTube channel:
https://youtube.com/channel/UCUXOeca8bxq64IYajzPwlSg

Instagram:
https://www.instagram.com/invites/contact/?i=t683ik2fvj31&utm_content=pmb9h2b


LinkedIn:
https://www.linkedin.com/in/harekrish-wh-health-care-services-667953252


twitter:
https://twitter.com/HarekrishnaAnd?t=bhMVcp0hgSSFvWFtATwmhQ&s=09

Harekrishna wellness and Health care services (@HarekrishnaAnd) / Twitter WELCOME TO HAREKRISHNA WH CARE SERVICES HEALING HANDS CARING HEARTS  HAREKRISHNA WH CARE SERVICES is established on 26th January 2017. ISO Certified

There are many myths about eating fruits. Some people like to eat them on an empty stomach and some people like to eat them after launch or dinner. When should we eat fruits? Is it really important to know when to eat fruits?

Should fruits be eaten before or after meals? Can you eat these regularly or is there another way? The second important thing is how can you eat fruit? Can you have these as dessert? Or with a recipe.

Give these fruits a feeling of coolness in summer

You should know how to eat fruits so that they prove beneficial for the body. So when should we eat fruits? By reading these tips, you will be able to know whether fruits should be eaten before or after eating.

1. Fruits should be eaten on an empty stomach

Normally when you eat fruits, the body makes enzymes to digest their nutrients. Now if you eat fruits on an empty stomach, the body will take less time to digest them and all the nutrients will be absorbed easily. So, now you probably got the answer of when to eat fruits.

2. Do not eat fruits after eating too much food

If you want to eat fruits after eating, then eat after an interval of 2 to 3 hours. Eating fruits after a heavy or well-balanced meal can lead to problems related to digestion and belching. There is trouble. Therefore, it causes a burning sensation or heaviness in the stomach and causes problems related to indigestion and belching.
3. What is the Right Time to Eat Fruits

You know when not to eat fruits? When should you eat fruits? Nutritionists believe that the most benefits of fruits are obtained by eating empty stomach in the morning. Or eat them by keeping an interval between breakfast and lunch.

4. How can you eat fruit?

You know when to eat fruits, now it is also important to know how to eat fruits. If you are on a diet then have fruits in the form of salad with curd and salt. Do not do this if you have acidity problem.

5. Smoothies Are a Good Option

As far as children are concerned, they find it difficult to feed fruits. Make smoothies out of them. Its color and taste will tempt them to drink it and they will also get the benefit of the fruit.

Hello friends
I welcome all of you to this video of knee pain and the physical treatment that is done on it. We all know that knee pain is a very common problem that occurs after a certain age. Many of us will suffer from this pain. Friends, even though this pain is painful, we can get rid of it by treating it through very simple and easy exercises. If people in their forties do this type of exercise in their daily life, it will also help all of us to stay away from this problem. So friends, I urge you all to watch this video till the end and take advantage of it.
physio mantra episode 4 best 13 exercise for osteoarthritis of knee
https://youtu.be/QuK-KLAB8DU

physio mantra episode 4 best 13 exercise for osteoarthritis of knee , strengthening, pain relief, for me,Info:This video demonstrate Knee strengthening program in knee osteoarthritis 0...

- HARE KRISHNA PHYSIOTHERAPY CLINIC HARE KRISHNA PHYSIOTHERAPY CLINIC  “One Visit Can Change Your Life” Dr.LabhendraMhatre Physiotherapist Incharge have 12 year experience . A Qualified physiotherapist Alumni NIMS University with vast experience in assessment, diagnosis and management of Orthopedic, Sport and Neurological conditi...

Frequently Asked Questions About Cold Laser Therapy

1. What is Cold Laser Therapy (CLT)?

Ans: CLT is the application of a cold laser over body, muscle, skin or acupoints to deliver photons (little energy packets) to sick, injured or compromised cells and tissues. Thus boosting a natural healing response, increasing blood circulation, ATP production, endorphin release, pain reduction and accelerated healing.

2. Is CLT painful?

Ans: Cold Laser Therapy is a painless procedure. You may feel a slight local tingling because nerves are being stimulated, but this will subside shortly after your treatment is finished.

3. Does CLT involve any medication and is it safe?

Ans: Cold Laser Therapy is a completely safe, non-invasive, medication and drug-free procedure.

4. How long are CLT treatments?

Ans: Treatments can vary from seconds to minutes per point or location, depending upon the treatments protocol, type and power of the laser. Many people experience significant relief in 1-2 treatments. The length of treatment depends upon the number of things being treated, including the type of therapist doing the treatment and they type of laser being used.
5. What is Cold Laser Therapy generally used for?

Ans: This type of therapy treats a wide variety of pain, spine and nerve issues including neurological conditions, pain syndromes such as sprains and strains, acute and chronic injuries, and speeds up wound healing and fractures. The additional ATP along with reduction in inflammation supports deep transformative healing. Improves performance in sports and reduces athletic recovery in both human and animal patients.

6. Are there whole body benefits in addition to reducing pain?

Ans: Yes, whole body inflammation is reduced overall with this therapy. When we complement Cold Laser Therapy with physiotherapy it can help increase the rate, strength and quality of healing tissue. This therapy also helps regulate the immune system and stimulates nerve tissues to function optimally. In terms of healing, it has been shown to generate new, healthy cells within soft tissue to promote wound healing with less scarring.

7. Is this therapy FDA approved?

Ans: Cold Laser Therapy has been used successfully for the past 50 years and is FDA approved. CLT is used by most sports teams worldwide, to increase performance and recovery from accidents, injuries and overexersion.

8. Will it take long to experience results?

Ans: Most people experience results within their first visit or two. Results are almost immediately evident, but some people may need 3-8 sessions to feel improvement. If you are experiencing a degenerative condition, our physiotherapists team may suggest scheduling an appointment from time to time for follow-up visits for you to continue experiencing healing.

9. What are some of the health concerns that Cold Laser Therapy can treat?

Ans: Many specific conditions, both acute and whole body respond to cold laser. These may include, but are not limited to, rheumatoid arthritis, osteoarthritis, frozen shoulder, back pain, neck pain, fibromyalgia, headache, migraine, carpal tunnel, sinus concerns, deep bruising, tendon and ligament issues, and sciatica.

If you have any questions about whether a new or chronic health concern may respond to Cold Laser Therapy, please feel welcome to call us today to answer questions!
9819918844

10. How long do the effects of the treatment last?

Ans: A single treatment can continue working in a persons body for up to 24 hours. Treatment length and frequency varies, depending upon the condition. An acute soft tissue injury or open wound may require multiple short treatments initially. The interval between treatments will lengthen as the issue improves. Chronic conditions typically take longer to treatment, with more treatments being the norm (up to 20), in order to support a change or transition out of old holding patterns, to allow deeper and more transformative healing to occur. The treatments have a cumulative effect, where each proceeding treatment builds on the success of the previous treatments to alleviate pain and support a rejuvenating, healing process.

www.hkphysio.in

- HARE KRISHNA PHYSIOTHERAPY CLINIC HARE KRISHNA PHYSIOTHERAPY CLINIC  “One Visit Can Change Your Life” Dr.LabhendraMhatre Physiotherapist Incharge have 12 year experience . A Qualified physiotherapist Alumni NIMS University with vast experience in assessment, diagnosis and management of Orthopedic, Sport and Neurological conditi...

Why relaxation is so important

“Sometimes the most productive thing you can do is relax” Mark Black

This is such an inspiring yet simple quote! At times, we get so embroiled in our hectic lifestyles with deadlines to meet and work-life pressure that we actually forget to relax! Yet relaxing for just 5 minutes periodically by stepping away from what is causing our stress levels to rise, can give us the energy we need to tackle our workload or problem we are facing.

Stress isn’t all bad! A certain amount of stress is necessary to deal with difficult situations in our everyday lives. Physical changes in our bodies occur enabling us to take action, which fades quickly once the problem encountered has gone. However, if we stay in a state of high stress for too long, it can be damaging to our health.

Stress can affect our physical, mental and emotional wellbeing and how we react or behave!

Physical symptoms such as headaches, tension in the neck and shoulders, dizziness, fatigue and poor sleep can all be a result of stress overload. Stress can affect our mental state too as it elevates levels of cortisol; a hormone that affects the function of the brain. This can result in worrying, poor concentration, difficulty in making decisions and uncontrollable thoughts. And to add to the list, emotional symptoms can present as irritability, feelings of being overwhelmed, anxiety, low self-esteem and depression. A person in a high state of stress can cause aggressive or defensive behaviour, avoiding situations, poor communication, drinking too much alcohol and smoking. It can exacerbate mood disorders too.

Being over stressed for long periods of time can also cause fatigue. “Byproducts of stress hormones can act as sedatives (chemical substances which cause us to become calm or fatigued). When such hormone byproducts occur in large amounts (which will happen under conditions of chronic stress), they may contribute to a sustained feeling of low energy or depression”

We are not always able to avoid stress but learning to manage stress is key!

Practicing ‘relaxation’ is paramount to managing stress. When we relax, the flow of blood increases around our body giving us more energy. It helps us to have a calmer and clearer mind which aids positive thinking, concentration, memory and decision making. Relaxation slows our heart rate, reduces our blood pressure and relieves tension. It also aids digestion as we absorb essential nutrients more efficiently when relaxed, which helps to fight off disease and infection.

Refresh throughout our day!

Not only should we start our day feeling refreshed but we should continue to refresh at various points throughout our day! Schedule in 5 minutes a few times during your day to reduce stress levels and give your energy levels a boost. Here’s a few relaxation techniques that are quick and easy to do:

Focus on your breathing
Meditation – you can always use an app to help!
Progressive muscle relaxation (tighten and relax your muscles throughout your body),
Visualisation – imagine a relaxing place and focus on the details.
Take a gentle walk being mindful of your surroundings, keep your focus on the plants, the trees, the sunshine, the clouds…

Take control by finding a relaxing solution that satisfies you – this in itself is empowering.

It is really important to try to relax at home too. There are many simple inexpensive ways to have a little calm in your life – listen to music, take a walk, read a book, be creative, talk to a friend, exercise, take a hot bath or whatever helps you to release the stress from your mind and body.

Flat Feet

If you have flat feet, your feet don’t have a normal arch when you’re standing. This can cause pain when you do extensive physical activity.

The condition is referred to as pes planus, or fallen arches. It’s normal in infants and usually disappears between ages 2 and 3 years old as the ligaments and tendons in the foot and leg tighten. Having flat feet as a child is rarely serious, but it can last through adulthood.

In some cases, flat feet are caused by injuries or illness, creating problems with:
. walking. running. standing for hours

** Types of flat feet
1. Flexible flat foot
Flexible flat foot is the most common type. The arches in your feet appear only when you lift them off the ground, and your soles touch the ground fully when you place your feet on the ground.

This type starts in childhood and usually doesn’t cause pain.

2. Tight Achilles tendon
Your Achilles tendon connects your heel bone to your calf muscle. If it’s too tight, you might experience pain when walking and running. This condition causes the heel to lift prematurely when you’re walking or running.

3. Posterior tibial tendon dysfunction
This type of flat foot is acquired in adulthood when the tendon that connects your calf muscle to the inside of your ankle is injured, swollen, or torn.

If your arch doesn’t receive the support it needs, you’ll have pain on the inside of your foot and ankle, as well as on the outside of the ankle.

Depending on the cause, you might have the condition in one or both feet.

** What causes flat feet?
Flat feet are related to the tissues and bones in your feet and lower legs. The condition is normal in babies and toddlers because it takes time for the tendons to tighten and form an arch. In rare cases, the bones in a child’s feet become fused, causing pain.

If this tightening doesn’t occur fully, it can result in flat feet. As you age or sustain injuries, the tendons in one or both feet may become damaged. The condition is also associated with diseases such as cerebral palsy and muscular dystrophy.

** Who is at risk?
You’re more likely to have flat feet if the condition runs in your family. If you’re highly athletic and physically active, your risk is higher due to the possibility of foot and ankle injuries.

Older people who are prone to falls or physical injury are also more at risk. People with diseases that affect the muscles — for example, cerebral palsy — also have an increased risk.

Other risk factors include having obesity, hypertension, and diabetes mellitus.

** What to look for
There’s no cause for concern if your feet are flat and you have no pain. However, if your feet ache after walking long distances or standing for many hours, flat feet may be the cause.

You may also feel pain in your lower legs and ankles. Your feet may feel stiff or numb, have calluses and possibly lean toward each other.

** Treating flat feet
Foot support
Supporting your feet is usually a first step in treating the condition.

our HK Physio team recommend that you wear orthotics, which are inserts that go inside your shoes to support your feet.

For children, they may prescribe special shoes or heel cups until their feet are fully formed.

* Lifestyle changes
Reducing pain from flat feet may involve incorporating some changes in your daily routine.

For example, a diet and exercise program to manage your weight to reduce the pressure on your feet.

avoid standingor walking for prolonged periods.

* Foot surgery
Surgery may be an option in more serious cases and is usually the last resort.

Your orthopedic surgeon may create an arch in your feet, repair tendons, or fuse your bones or joints.

If your Achilles tendon is too short, the surgeon can lengthen it to decrease your pain.

** What is the long-term outlook?
Some people find relief from wearing special shoes or shoe supports. Surgery is usually a last resort, but its outcome is usually positive.

Surgery complications, though rare, can include:
. infection. poor ankle movement. improperly healing bones. persistent pain

** Preventing flat feet
Flat feet can be hereditary and hereditary causes can’t be prevented.

However, you can prevent the condition from worsening and causing excessive pain by taking precautions such as wearing shoes that fit well and providing the necessary foot support.

It’s important to do the below exercises to stretch out the tightness caused by having flat feet and to strengthen the arch of the foot.

Having flat feet means you have less shock absorption, leading to more pressure being put onto your achilles, calf, knee, hip or even your back. If your feet aren’t shock absorbing than something else needs to, leading to overloading somewhere else, especially if you play a running sport.

Do the exercises 3 times per week. Hold the stretches for 1 minute. For the strength exercises do 2 sets of 10 repetitions.

Ensure there is no pain during or after the exercises. If there is, then cease immediately and seek our help.

* Arch muscle strength exercise

1. Sit down and cross your involved foot over the other thigh.Wrap a band around your foot.With your hands, raise your foot up.Lower the foot back to the starting position slowly against the pull of the band.

2. Toe curls

Sit up straight in a chair with a towel placed under your forefoot.Curl and release your toes so as to pull the towel towards you.Keep your heel on the ground.To progress, place a weight on the towel.
Heel raise with scrunch

3. Place the ball of the involved foot on a step on a towel.Scrunch the towel with your toes and lower the heel toward the ground below horizontal.To go up, use only the opposite leg then transfer all the weight to the involved leg and lower again.

* Calf stretch

Stand up on a step, placing only your forefeet on it.Lower your heels until you feel a stretch in your calves.Maintain the position and relax.NOTE: You can perform this exercise with just one leg by lifting the other foot up.

* Plantar fascia stretch

Stand in front of a wall.Extend your toes against the wall and try to bring your knee towards the wall until you feel a gentle stretch under the foot.Maintain the position and relax.

* Plantar fascia muscle release

Sit on a straight back chair with one foot on a tennis ball, the other foot flat on the floor and you back in neutral position (slightly arched).Roll the ball under your arch of the foot.