Exercises & Resources

Please note that this page is currently under development with videos and resources to be added as they become available.

Videos & descriptions on this page are designed to aid your individualised exercises prescribed to you by Sole Wellness Podiatry.

To view a video of the exercise technique, click on the image.

TENNIS BALL

Plantar tissue massage

Indicated most commonly for heel & arch pain, morning foot pain and foot arthritis.

This exercise will relieve tension in the bottoms of your feet. It will also improve blood flow and promote movement through stiff joints.

CALF & ACHILLES STRETCH

Stretching exercise

To stretch the calf muscles (gastrocnemius/soleus) and Achilles tendon to improve range of motion at the ankle joint.

HEEL RAISE

+/- toe scrunch

To strengthen and condition the muscles in the arch of the foot and the calf/Achilles tendon. Adding a toe scrunch helps strengthen the smaller muscles in the foot to stabilise the lower limb.

RATHLEFF STRENGTHENING

Heel lift & drop

To stretch and strengthen the muscles in the arch of the foot and the calf/Achilles tendon. This exercise will also improve proprioception and balance to help stabilise the foot.

DOWEL WALK

Deep tissue release

To help release restrictions and deep tissue knots and trigger points in the feet. This exercise also helps promote blood flow to flush out toxin build up in the feet and repair injury.

GOLF BALL

Trigger point exercise

To help release specific restrictions and deep tissue knots and trigger points in the feet. This exercise will also promote blood flow to flush out toxin build up in the feet and repair injury.

CALF & ARCH STRENGTHENING

Using resistance band

Indicated most commonly for calf pathologies, Achilles tendinopathies and heel and arch pain, particularly if weight-bearing exercises are not recommended. This exercise will strengthen and stabilise these structures, and provide a gentle stretch.

CALF & ARCH STRETCH

Towel wrap method

Indicated most commonly for morning pain, this will gently stretch your calf and the arch of your foot (particularly the plantar fascia) and will reduce pain experienced in your first steps after rest.

NIGHT WRAPPING

For pain & inflammation

An effective localised treatment for pain and inflammation of soft issue (muscles/tendons/etc), using anti-inflammatory and anti-coagulation (promoting blood flow) agents under occlusion.