Stretching the Plantar Fascia
You should be able to feel the stretch in the left Achilles heel. Return to the original position with your left foot ahead of the right. Point your left knee toward the right and to the side. Repeat in each direction, 20 times. Once the initial inflammation has subsided, it's important to begin strengthening the PF to help prevent being stricken again.
A popular PF strengthening exercise is the toe walking exercise. In your bare feet, stand as tall as you can on your tip toes. Walk forward, taking one inch step every two seconds. Try to walk as tall as you possibly can while balancing on the balls of your feet and your toes. Start slowly and build up to three sets of 60 feet, each. Toe grasping is another exercise that can help.
Spread a hand towel out in front of your feet. Walk up to the end of the towel with your bare feet. While resting on your heels, scrunch the towel toward you by extending your toes, placing them on the towel and curling the towel toward you. Continue until the entire towel is underneath your feet. Repeat two more sets. You can also work on stretching and strengthening your PF throughout the dayeven without taking off your shoes. When walking from the car to the office, roll from your left heel up high onto your toes.
Land on the right heel and repeat the exercise by rolling onto your right toes. Another simple exercise you can do wherever there are stairs is the calf stretch. Climb onto the second or third stair step balancing your weight on the balls of your feet. Your heels should be hanging free over the edge of the stairs. While supporting your upper body against the walls with your hands, slowly lower your heels and hold. Gently raise your heels until they are higher than your toes, and hold the position for several seconds.
Repeat five to 10 times. See how low you can lower heels and how high you can extend on your toes. This article was written by the Healthfully team, copy edited and fact checked through a multi-point auditing system, in efforts to ensure our readers only receive the best information.
The added momentum of your arms will help lift your body higher. Stand with your feet shoulder-width apart. Your feet should be planted immediately before your jump. Be careful that your knees don't point inwards in a "knock knee" or Valgus position. They should be positioned over the second toe. Pay attention to your arms. Let your arms hang loosely at your sides while you crouch into the half-squat. They'll provide a lot of momentum when you jump, so don't keep them in front of you or above you before you jump.
You don't need to spend lots of time meditating on your jumps before doing them, but it helps to visualize the steps you'll take. Visualize the push-off and see yourself leaping in the air toward or over your target. You'll be focused on the series of steps and tasks you're about to complete, ensuring a successful jump. Spring upward into a jump. As soon as you've crouched into a half-squat, immediately spring up into a high jump.
Push off from the balls of your feet. Extend your hips, knees, and ankles as far and as quickly as you can. Swing your arms while you jump. Gradually bring your arms behind your back while keeping them at your sides. When you start to jump up, powerfully swing your arms forward and up into the air.
This should help propel you up and provide momentum. Land on the balls of your feet rather than on your toes. Make sure to land with your knees bent and slightly aligned forward.
Both of your legs should equally accept the weight of your landing. Part 1 Quiz When jumping, how should you land? On the balls of your feet. On the side of your foot. Keep the rest of your body relaxed. Slowly crouch into a half-squat position on the one foot that is planted. Do this while your torso gradually bends forward. Flex your hips at 30 degrees. Your knees should be bent at 60 degrees and your ankle should be flexed at 25 degrees.
This will generate the most power without injuring your knees. As soon as you've crouched forward, immediately spring up into a high jump. Push off from the ball of your foot.
Swiftly bring your arms behind your back. Part 2 Quiz True or False: Propel your arms upward to gain height when you jump. To do a squat, simply stand with your back straight, against a wall if you'd like. Your knees should be shoulder-width apart and your legs should be about 18 inches in front of you. Slowly squat by sitting down till you are level with your knees. If you feel pain at any time, stop the exercise. Work out your calves by doing calf raises.
Build strength in these muscles by gripping a raised surface with your toes and using your calf muscles to do short dips.
You can try doing calf raises with one leg at a time, both legs, or even from a seated position. The calves are another important muscle group in improving your jumping. Try holding some weight while you do this to increase the resistance and build strength.
Improve your flexibility by stretching. Stretch your hamstrings and buttocks by laying on your back with one leg crossed over the other at the knee. Pull the lower leg toward you firmly and steadily. This should stretch the hamstring of the crossed leg. For another exercise, touch your toes while seated, standing, with your legs spread, and with your legs crossed.
If you're not flexible you'll develop an imbalance of strength. This could limit your ability to jump. Continue practicing jumps and squats. Jumps, hops, and lunges are known as plyometrics. Plyometrics are high intensity movements which increase your heart rate quickly. Endurance training can actually improve your quick twitch muscle fibers, making jumping more powerful. Jump explosively and repeat it as many times as you can.
Part 3 Quiz How can you improve your leg strength? All of the above. I'm very short, but I can run fast. How do I jump high enough so that I don't fall or knock over the hurdle? Being short is an advantage -- most short people can jump higher because their muscles are more compact. If you're running hurdles that means you have to give priority to one-leg jump exercises.
Not Helpful 6 Helpful What you need to help you jump higher in the long jump is speed. When you do your long jump, start off slowly by jogging and then as you get closer to the jump start running faster. This helps give you a longer jump. If you don't start running faster or start too fast and get slower, you'll end up not jumping far at all. Not Helpful 4 Helpful Take longs strides and don't stutter step. Use the balls of your feet and try to bring that power into a vertical leap.
Not Helpful 9 Helpful How can I learn to jump high enough so that I can spike above the net in volleyball I'm 5'1? Start with a box that's about the height of your knees and jump on top of the box with both feet landing at the same time. Then jump off the box. Do this multiple times, I suggest This helps improve your jump height and makes it easier to spike in volleyball. Not Helpful 8 Helpful Soreness means that your legs are building up muscles. Check out the helpful tips in this article about workout soreness on wikiHow.
Not Helpful 7 Helpful Not Helpful 3 Helpful I'm shorter than average and I play volleyball, how can I be able to block a ball? Exercise and sports stimulate the release of growth hormones that contribute to your height, so practice the exercises in this article. Another good one is skipping, try skipping for 30 minutes each day, and keep practicing your jumping. Not Helpful 5 Helpful The main thing is working on technique, meaning to maximize your power and speed.
It may be helpful to watch professional athletes do it through online videos.