Foot Rehabilitation Exercise Plan for Pain
Relief & Strengthening
For: Mom
Age: 42 | Weight: 101 kg | Height: 5'7"
Condition: Foot Arch Pain (Possible Posterior Tibial Tendonitis)
Introduction
This rehabilitation plan is designed to help [Your Mom's Name] reduce foot pain, strengthen
the muscles of the foot arch, and improve mobility, with a focus on gradual progress. The
exercises are simple, beginner-level, and effective, designed to be done in a progressive
manner. Always listen to your body, and progress to higher levels only when comfortable.
Weekly Exercise Plan
Week 1–2: Beginner Phase
Warm-Up (Pre-Exercise)
1. Short Foot Activation
o Sit in a chair with feet flat on the ground. Gently pull the arch of the foot
upwards, creating a "mind-muscle connection."
o Hold for 5–10 seconds. Repeat for 5–10 reps.
2. Roll Out the Fascia with a Tennis Ball
o Sit comfortably and roll a tennis ball gently under the arch of the foot for 1–2
minutes. Apply light pressure.
Main Exercises
1. Normal Calf Raises (Flat Ground)
o Stand with feet hip-width apart, slowly raise your heels off the ground, and
return back down.
o 2 sets of 10–12 reps. Focus on slow, controlled movement.
2. Banded Inversion (Isometric)
o Sit with legs crossed, place a resistance band around the ball of your foot. Pull
the band gently to create tension, hold the position.
o Hold for 20–30 seconds, 3 sets.
3. Banded Big Toe Rehab
o Place a resistance band around the big toe and flex it inward toward the arch
of the foot.
o 2 sets of 10–12 reps, 4 times a week.
End-of-Session Stretching
Calf Stretch: Place one foot forward and lean into a wall, keeping the back foot’s
heel on the ground. Hold for 30 seconds per side.
Foot Circles: Sit or stand, slowly circle the affected foot in both directions for 30
seconds.
Week 3–4: Progression Phase
Warm-Up (Pre-Exercise)
1. Short Foot Activation
o Hold for 5–10 seconds, 10 reps.
2. Roll Out the Fascia with a Tennis Ball
o 1–2 minutes of gentle rolling.
Main Exercises
1. Ball Calf Raises (Flat Ground)
o 2–3 sets of 12–15 reps. Focus on a slow, controlled movement, increasing
range of motion.
2. Banded Inversion (Rehab)
o Increase hold time to 30–45 seconds.
o 3 sets.
3. Banded Big Toe Rehab
o 3 sets of 12 reps, increase intensity if needed.
End-of-Session Stretching
Standing Calf Stretch: Hold for 30–45 seconds per side.
Foot Circles: 30 seconds each direction.
Week 5–6: Advanced Beginner Phase
Warm-Up (Pre-Exercise)
1. Short Foot Activation
o Hold for 10–15 seconds, 10 reps.
2. Roll Out the Fascia with a Tennis Ball
o 1–2 minutes.
Main Exercises
1. Ball Calf Raises (Flat Ground)
o 3 sets of 15 reps. Increase the range of motion and focus on controlled
movement.
2. Banded Inversion (Rehab)
o Hold for 30–45 seconds for 3–4 sets.
3. Banded Big Toe Rehab
o 3 sets of 15 reps, increase the resistance as tolerated.
End-of-Session Stretching
Standing Calf Stretch: Hold for 45 seconds per side.
Pro-tips
1. To avoid any sharp pain resting when you want to walk again
To be done especially in morning after waking up as well
- After long periods of rest, such as after waking up or sitting for a while, gently activate
your foot to get the blood flowing and avoid stiffness.
o Perform Short Foot Activation and Roll Out the Fascia before starting to
walk.
o Foot stretches front and backward + foot circle’s-clockwise and anti clockwise
30-45 seconds in each direction
This plan is designed to gradually strengthen your foot and alleviate pain.
It’s important to progress at a pace that feels comfortable while ensuring
you stay consistent with your exercises. Let me know if any adjustments
are needed, and good luck!