The shoe midsole should provide maximum torsional stability to reduce medial foot rotation (pronation). Pronation stretches the plantar fascia, resulting in soreness and tenderness on the medial plantar (bottom) of the heel. A midsole with a high to medium heel-to-toe ratio may add further benefits by reducing tension on the calf and plantar fascia.
Neutral (mild pronators) – 3 mm heel lift with or without over the counter arch supports
Moderate to excessive pronators – Custom orthotics with 3 mm heel lift
Provides increased arch support to reduce stress on the plantar fascia
Improves flexibility in the calf complex which reduces tension on the plantar fascia
Passively stretches the calf musclces while sleeping
Provides compression & support to relieve pain in the heel and arch
Great for massaging the arch & heel
Effective way to massage the calf musle to reduce muscle tension & increase flexibility
Provides targeted massage with ice therapy
**Please consult your physican before engaging in an exercise program.**
With all strengthening exercises, start with 3 sets of 10 repetitions. If you experience any sort of pain, reduce your reps to 3 sets of 5. For all stretches, repeat 3 times holding each stretch for 30 seconds to 1 minute. Using RICE (Rest, Ice, Compression, Elevation) can be beneficial in the treatment of injuries as well.
|Gastrocnemius (calf) Standing Stretch
||Soleus Standing Stretch
|Toes Down Gripping Towel
||Toes Down Pickups