Plantar Fascia Heel Raise: High Load Strength Training for Plantar Fasciitis | Fasciopathy
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- Опубліковано 13 лип 2024
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Check out our more recent video on the topic: • Plantar Fasciitis (Edu...
High-load Strength Training Improves Outcomes for Plantar Fasciitis
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Intro (0:00)
How To Perform (0:15)
Research and Rationale (1:20)
Programming (2:44)
Research:
pubmed.ncbi.nlm.nih.gov/10710...
pubmed.ncbi.nlm.nih.gov/25145...
pubmed.ncbi.nlm.nih.gov/31204...
pubmed.ncbi.nlm.nih.gov/12756...
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
Thank you so much for watching! Blog for those interested: e3rehab.com/blog/plantarfasciitis
This has helped me greatly. 6 weeks in and loving it.
Copy ...try me.thanks..
4 years in pain. thousands of dollars for shock wave therapy, laser therapy, ultrasound .... 2 weeks with this and i feel a lot better and will start playing soccer again soon. you changed my life. thank you
No way! I want to play soccer again, but my foot always hurts so bad. I know it's got to be muscle weakness/imbalance because it's had years to heal and it still persists.
any update ? how is it now?
If there’s four words we fitness enthusiasts dread hearing, it’s “Responds well to rest.” Your active approach to treating tendonopathy got me running again!
This is great! Thank you for great explanation :)
This program got me healed. Follow it exactly as suggested.Especially the adjustments!One must work according to yourr own tissues tolerance."Slow and progressive loading ,while not reinjuring".It took me one month to reach the second week of the protocol.I became painfree at that time and still had two months to go!.Yes ,I am healed and have progressed on to wearing minimalistic shoes,walking more for excercise ( even barefoot ).
any update ? how is it now?
@@runescapeclassicableYep,still minimalist shoe or barefoot 24/7 apart from when at work.After strengthening maintained it by just "living". Introduced walking to and from work everyday. I work 12 hours shifts mostly standing btw. The walk is 3.3 km one way (3/4 hour). Also one way will be done barefoot.This creates a buffer of PF and I never crossing paths again. Thanks for the inquiry
I added the exercise in my program. I am beginning tomorrow morning. Thanks!
Hope it helps!
thank you it help me a lot! :)
I had plantar fasciitis for 2 years, changed several doctors, they always recommended stretching, but it didn't help. I did only the 2nd exercise in this video for a month and my problem got solved. Thank you a lot❤️❤️❤️
any update ? how is it now?
Amazing
Outstanding video! Just when I thought your earlier videos about this issue were sufficient for my needs then you release this 🤣 Thanks a bunch. I've been using winter maintenance time to solve my plantar issues from last year's increased running mileage. Actually I also developed achilles tendonitis this winter after introducing winter spike running, but your videos on achilles tendonitis recovery have also been tremendously helpful.
Thanks for the Video clip! Excuse me for chiming in, I would appreciate your thoughts. Have you thought about - Taparton Walking Foot Takeover (search on google)? It is a great one off product for Getting Rid of Plantar Fasciitis minus the hard work. Ive heard some super things about it and my close friend Aubrey after many years got astronomical success with it.
@@liufox4394 personally I have an issue with "great one off product for Getting Rid of Plantar Fasciitis minus the hard work" promises :D I wouldn't call calf raises hard work. As a distance runner I see value in increasing strength, and probably one of the root causes for my issue was lack of strength.
I'm checking this out. Have been unable to run for going on 6 years with chronic plantar issues. Have tried numerous doctors, devices, and therapy over that time, at an incredible cost. Every year, I try to run, and the pain always returns. It sucks, but it is what it is, and I've moved on.
Feel free to check out our blog and podcast episode with Henrik Riel (both free). You may or may not find them useful, but I'd like to think they might help.
Hi, please forgive me if I missed something, but can I follow this protocol all the while continuing to work out? In other words, can I simply incorporate this protocol into my 5-day/week resistance training program? Also, are there specific exercises that I should be avoiding? My understanding has always been that it is completely OK to do exercises that don't hurt while I am performing them. Thoughts?
Thanks so much for all of this useful information and for sharing the research. Please keep up the good work!
Thanks so much for this video, but my sole is still inflammed, will these exercises reduce inflammation on top of strengthening the muscles?
Would increasing the frequency of these exercises help or should this be the maximum frequency?
will these exercises plus scrunching towel toes heal my plantar fasciitis?
can we do weighted calf raises machine with towel under foot ?
Hi Marc. Does it make sense not only to make an increase every week, but even every other day if there is no deterioration after the 48-hour break, in order to progress faster in rehabilitation and thus cure and cure my plantar fasciitis? I'm mainly concerned with calf lifting. At the moment I am at three sets of nine repetitions single leg from the flat floor. I would then, if I don't get any deterioration tomorrow with three sets of 12 repetitions after 48 hours, then I would want to start with three sets of six repetitions from an increase. Would that be a smart option? Greetings from Germany, Thomas.
Can we use standing calf raise machine if there is a heel drop?
What stepper platform do you recommend?
I’ve got a tear in the planter fascia. Is this still applicable? My dr has suggested that it may be chronic as it’s not healed since December
I normally like your guys videos. I find them helpfull and great. Especially the ones about elbow pain have been a blessing!
In this video however I disagree a lot with your treatment of plantar fasciitis. I myself have delt with plantar faciitis for 2 years, did these excersises and saw no improvement at all. It was very depressing and annoying.
Hey, William. Thanks for the feedback. I'm not sure what there is to disagree with. I didn't promise this exercise as a fix or cure (none of our videos do). I'm presenting the research and rationale for one intervention commonly used that provides more of an internal locust of control. My blog discusses other management options - e3rehab.com/blog/plantarfasciitis There is no one best intervention for plantar heel pain known at this time and it's a condition that can last years. Sorry to hear about your experience and I hope you've found some relief.
You can disagree all you like.I did too because I got a flare up because my doctor either didn't know or explain things properly. One must work according to ones own tissue tolerance.Because if you got a flare up ,it was because you weren't following a simple rule.Very slow and progressive loading while not reinjuring.Marc explains it.Practically no increase in PF symptoms 24 hours after excercise.The Rathleff Protocol alone got me healed. It took me 1 month to reach the second week of the regime following the "rule"I became painfree at that time.When you can do single legged heal raises with a backpack full of books on and you are still not healed ,then yes you have the right to disagree.And are right that the regime isn't for you
@@boyaaah1 ? They said they saw no improvement, not that they got a flare up after improving with this method.
Im having such a hard time healing this! Your videos have been quite informational and not what my doc says. We’ve been tackling this 10 year injury hard the last 3 years as I gained a significant weight (partly because this injury is keeping me off my feet apart from my job that I’m always on my feet). We’ve done 5 steroid injections and even dished out $600 for shock wave treatment. I’m at my end and next is surgery on both my feet!! My doc keeps saying it’s inflammation- I think it might be time to find a second opinion 😢 this is so debilitating
How is it going? Any better?
Hi and thanks for your video. I'm wondering if I have to do the exercises barefoot or if it will have the same effect while wearing sneakers?
What would you suggest when you hit a plateau of healing from this? Do you believe in "releasing" the muscle (in the calf area) with a lacross ball or massage?
It is a condition with a variable time course with some individuals experiencing symptoms for years. I do not recommend massage or rolling, but I can certainly understand individuals who attempt different avenues of treatment.
I'll be back in 8 weeks to share results. Currently I can't run 2 miles without having days of swollen and painful feet.
Any results ? How are u doing now?
@@snehausgaonkar It’s been about 6 weeks for me. I had to start mine sitting down because my feet were in such bad shape. I’m currently standing on both feet now and I can see and feel the difference in my feet. I’m still not running because I don’t want to jeopardize my progress. I suspect that I may start running after I can do one leg heel lifts. One thing I didn’t expect to happen is that my feet are looking slimmer, because the muscles are developing in my arch. I’ve always had flat wide feet.
@@aprilracine so good to hear that. Wishing you a speedy recovery😄
@@aprilracine if you don’t mind me asking can we have an update?
It's been 2 years now 😂 any better?
What do you think about cold laser on plantar fasciitis?
Not something I'd recommend.
Ok thank you
I searched your video for plantar relief but I have a tearing,warm feeling at the tip of my heel bone that occurs whenever that area is extended. Is this also Plantar Fasc.? Just want to make sure I don’t add to my injury.
I have this same pain and I have plantar fasciitis and achilles tendonitis 😩
@@LeAnnASMR_me to kkkk
Would that help to increase the arch of the foot i.e. for people with flat feet?
The exercise likely wouldn't change the structure of your foot.
Thanks m8 for taking the time to answer!
Do we need to warmup before starting this?
Not necessarily.
I warm up with a short walk.
In the structured approach you said to go to max effort. But when I go to max effort my plantar fascia hurts like crazy. What do I do?
I recommend people go to max tolerable effort usually. There's gotta be a balance between the exercise being challenging, but also comfortable so it doesn't exacerbate symptoms. Watching the other videos or reading the blog might help.
@@E3Rehab My pain level was so bad that I had to start in a sitting position for two weeks. Then standing but holding something like the back of a chair to take some weight off for another two weeks. After that the pain was gone enough to start where he is in this video. After six weeks I’m now close to adding weight. This is working so well for me. I’m developing a strong muscle in my arch with these exercises. Thank you E3 Rehab.
What does the towel do?
Bending your toes upward more.
Not sure how this loads and strengthens the plantar fasciitis since this looks to be just a calf exercise. I haven't had any issues with plantar fasciitis so I have no personal experience, but I do this all day as a ballet dancer so maybe that's why I haven't had this issue.
I believe this exercise is just that, a calf exercise. But it aids the plantar fascia by increasing the strength and control of gastrocnemius.
My calves are definitely weak, and my plantar fascia suffers because of it. Prolonged walking, standing and running irritate it immensely.
Yes, those exercises are "known" to be a calf exercise, but check the foot and the toes, with this exercises you promove a dinamic (and loaded) stretch in the plantar fascia (since those muscles starts at the heels and end in the toe, to make flexion or extension fo the foot), so that's how this might help with Plantar Fasciitis.
jUsT rEsT mOre
Better be careful with this. Start at the lowest level & work up gradually.