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Onavi Exercises

Arch Exercises

Preventing Plantar Fasciitis: These exercises are designed to strengthen and stretch the arch, helping to stimulate the muscles.

Additional Reference:  Mayo Clinic

towel-grab-exercise

Towel Grab

Place a small towel on the floor, grabbing the top of the towel with your toes. Using your toes, pull the towel towards you.

toe-grasp-exercise

Toe Grasp

Place a small towel on the floor, grabbing the top of the towel with your toes. Using your toes, pull the towel towards you.

hip-stretch

Hip Stretch

As shown in the graphic, stand with both arms straight and hands touching the wall. Your back leg should be straight, with heel touching the ground and your front foot at a slight angle.  Move your hips forward until you feel a stretch in your calf.

Forefoot Exercises

Metatarsalgia Stretch: This exercise will stretch and strengthen your metatarsals. Aim to do these 3 times a day, with 1 set of 10 reps.

Additional Reference:  Sports Injury Clinic

pencil-lifting

Pencil Lifting

Place a pencil just in front of your bare foot. Sitting on a chair with a straight back, and your feet flat on the ground, pick up the pencil with your foot, using your toes to grasp the pencil.  Hold it for 5 seconds and repeat.

Midfoot Exercises

Plantar Fascia Stretch:  This exercise stretches and strengthens the Plantar Fascia.  Aim to do 3 sets of 15 reps.

Additional Reference:  Summit Medical Group

wall-stretch

Wall Stretch

Stand facing a wall and extend your toes against the wall, bringing your knee forward until you feel a stretch under the foot.

Heel Exercises

Heel Cord Stretch: This exercise stretches and strengthens the Heel Cord. Aim to do 3 sets of 8 reps.

wall-stretch-heel

Wall Stretch

Stand facing a wall with your unaffected leg forward, slightly bent at the knee. Keeping your affected leg straight and behind you, keep your feet flat on the ground with the toes pointing slightly inwards. Keep both heels flat to the floor and press your hips towards the wall, holding this position for 30 seconds.

towel-stretch

Towel Stretch

Sit on the floor with both legs straight in front of you. Loop a towel around ball of your foot and hold each end of the towel, bringing them towards you, whilst keeping your left straight on the ground.  Hold this position for 30 seconds.

Achilles Exercises

Achilles Tendonitis Stretch: This exercise is designed to stretch the calf, which feed into the Achilles Tendon. Tight calf muscles can increase the strain on the Achilles Tendon. Aim to do 3 sets of 10 reps.

Additional Reference:  Sports Injury Clinic

stretching-on-a-step

Stretching on a step

Stand on a step with your toes on the step and your heels off the back. Lower your heels down below the level of the step until you feel a stretch, holding it for 30 seconds. You can hold onto something for balance!

Ankle Exercises

Achilles Tendonitis Stretch: This exercise is designed to stretch the calf, which feed into the Achilles Tendon. Tight calf muscles can increase the strain on the Achilles Tendon. Aim to do 3 sets of 10 reps.

Additional Reference:  Mike Reinold

wall-stretch-ankle

Wall Stretch

Stand facing a wall with your unaffected leg forward, slightly bent at the knee and toes touching the base of the wall. Keeping your affected leg straight and behind you, keep your feet flat on the ground with the toes pointing slightly inwards. Keep both heels flat to the floor sink your hips and bring your knee to the wall, holding this position for 30 seconds.

General Stretches for Foot Health

These exercises are general body stretches.  It is important to maintain a healthy lifestyle and keep your whole body flexible and well stretched as muscle tightness in other parts of the body can lead to pain in the foot.

Additional Reference:  ( 1 ) ( 2 )

lunge-balance

Lunge Balance

Assume a lunge position, with both knees angled at 90 degrees and with your arms extended in front of you. First, move one arm to the side keeping it parallel to the ground. Bring it back to the starting position and move your other arm to the other side, alternating the position of your arms. Vary your speed for extra difficulty!

single-leg-balance

Single Leg Balance

Whilst standing on one leg, extend both arms in front of you, keeping your hands together. Rotate your arms to each side, whilst keeping your balance. Vary your speed for extra difficulty!

side-to-side-hop

Side-to-side Hop

Stand straight with your hands by your sides, keeping your feet hip-widths apart. Jump with both feet to the left, and then to the right, in a quick and repetitive motion.  Aim for 3 sets of 45 seconds.

calf-raises

Calf Raises

Standing up with a straight back, keep your feet a shoulders width apart and your toes pointing forward. Raise your heels off the floor and gently squeeze your calves. Return to the starting position and repeat, aiming for 3 sets of 12 reps.

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