Follow our guide to the best Plantar Plate exercises for thorough rehabilitation. As foot and ankle specialists, we have 10 years of experience treating this tricky condition of the ball of the foot.
We developed a simple guide to follow, and all you need is a resistance band and your body weight.
We recommend progressing from yellow bands to red, green and finally blue to complete the protocol.
Bands can be found here: [ Ссылка ]
Balance Mat: [ Ссылка ]
00:00 Protocol Explanation
00:18 Plantarflexion with a ball
00:28 FHL Seated
01:01 FHL using a step
01:34 Forefoot Doming
01:46 Gastrocnemius and Soleus Stretch
02:10 Foot Intrinsics
02:39 Summary
Repetition Suggestions for educational purposes: Please consult a medical professional before attempting these exercises.
3 Times Weekly
Plantarflexion with a ball 3x15 repetitions
FHL Seated 3x25 repetitions
FHL using a step 3x15 repetitions
Forefoot Doming 3x15 repetitions
Gastrocnemius and Soleus Stretches 3x45 seconds
Foot Instrinsics 3x25 repetitions
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This video is exclusively for educational purposes and should not replace medical advice.
