Plantar fasciitis

Plantar fasciitis is inflammation of the plantar (bottom) aspect of the foot. It usually gives pain after getting out of bed or a chair and gradually eases with weight-bearing movement. It’s sometimes likened to having a large stone in your shoe. Here are some exercises to help.

Quadratus lumborum

This is a really important muscle in the lower back. You have one on each side which connects the pelvic crest to the lower spine and ribs. If it’s over-tight, it can cause lower back pain and restrict movement – particularly forward and side bending. Here’s how to stretch it.