3 Exercises for Plantar Fasciitis
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- Опубліковано 15 жов 2024
- Shown in this video are three exercises for plantar fasciitis or fasciopathy (PF), which is the most common cause of heel pain and occurs in sedentary and active individuals. The pain most commonly occurs at the front of the heel where the plantar fascia attaches to the heel bone (calcaneus).
Symptoms are typically sharp in nature and present after initially standing in the morning, after prolonged standing or when returning to standing after being seated for some time. PF is more common in runners and overweight individuals and can be associated with other factors like arch type, lower quarter strength and overall ankle and foot mobility.
*My upcoming book has comprehensive (3 phases) programs for the 50 most common conditions, including plantar fasciitis. Click the link to learn more.
Reference: Rathleff MS, et al. High-load strength training improves outcome in patients with plantar fasciitis: A randomized controlled trial with 12-month follow-up. Scand J Med Sci Sports. 2015.
Thank you for sharing because I have PF and arthritis in the same foot and the PF is giving me more pain than the arthritis and I am getting very depressed as its ruining my life 😔😔
Im
Literally crying 😢😢
@Cleanwhitebeige95 I absolutely no how you feel...I saw physio on monday an she told me the stretches I had been doing all wrong no wonder its not been healing 😏
Aiyaaa😂😂😂
Some sufferers might need an arch support or heel lift. Kneeling down and sitting back on the balls of my feet and stretching the big toe has really helped me in the past few weeks. I’m using a pulsio massage gun on the facia and achillies which has also helped and stretching my feet and ankles with Thera bands/resistanfe bands.
Thank you so much for sharing these wonderful tips
Thank you. I hope this will help me with my PF. I had surgery on it 4.5 months ago, and it still hurts 😢
oh my god that actually sucks iM sorry. I had been dealing w this for a year and have thought about surgery
Ask God for help👍 Ask in Jesus name
ur god aint doing shit if he himself caused this shit stfu @@beanzzzz4071
Great camera angles. Thank You
Thanks so much
Thank you. I worry because I strained mine through weighted calf raises while lifting. I’ve been scared to run or do them again but I’ll try this one
@WholesaletoFreeom, How are feeling now? Just starting my PF journey and am trying to learn as much as possible.
What really helped me are wearing crocs when I get up in the morning as well as using a lacross ball to massage out my foot. I am about 95% back to normal now
@@ayebaremucunguzi8140
rolling a ball or cylinder under the foot that has a little give has been the biggest relief
Dios les bendiga Yulis Reyes Venezuela
What if the ankle on the foot I have it on is not strong enough to do these exercises?
Is it still plantar fasciitis if you only feel it in the heel itself? I don’t have any pain through the instep to the ball of my foot. I just get tightening of a tendon or muscle in my heel.
Yes
can you make a
video on talus impingement? knee not going beyond toe
My ankle dorsiflexion mobility video will help with talus impingement. You can find that video under my ankle playlist.
@@RehabScience thank you . Sir
Ty for asking this question
Once you heal the Plantar fasciitis you have to keep exercising and stretching it.. I beat it twice and it came back twice because of immobility..the exercising is for the life of the foot lol
Use a book
Question, do you know why every time I do the PF exercise with the ball, I end up with horrible sciatica pain the following day that lasts for about a week?
The plantar nerves in the bottom of the foot are branches of the tibial nerve, which is a branch of the sciatic nerve. It may be that putting pressure on the plantar nerves is triggering your sciatica pain.
@@RehabScience thank you. Do you have a recommendation for how to get rid of the plantar fasciitis pain while avoiding upsetting the sciatica?
Your videos are very helpful, thank you for posting!
@@NameUnimportant I would recommend performing the stretch and strengthening exercises in my plantar fasciitis video below. Also, my book has a much more comprehensive plantar fasciitis program, if you’re interested. I’ll also include an Amazon link for my book as well.
ua-cam.com/video/8s84jwwBx0I/v-deo.htmlsi=n1r-WpKh1oGcKJgo
Book: Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/8NvfNEL
How long until you notice a difference?
Small improvements should be noticeable in the the first week or two. In most cases, this issue resolved after 4-6 weeks if aggravating activities are modified appropriately.
Do we need to stretch the PF ? It’s already sore because of overuse so why agree it more ?
Research supports a combination of stretching and loading with the strengthening exercise I showed in this video.
I finally got rid of mine. arch strengthing towel curls , arch lifts... focusing on my big toe when doing calf raise.
@@gregolbert7146what are arch lifts? I am suffering from PF and would love some help. Thanks in advance!!
While doing some work, the kneecap sometimes goes up unconsciously, and after a while, it feels better again. give me permanent solution 😞😞😞😞
These are extremely painful. To avoid that kind of pain massage or stretch the ankle, top of foot and calf muscles while sitting in a hot tub.
❤
Walk in the hot road...
he has such nice healthy looking bare feet.
🎉🎉🎉🎉
Traducir en español 😂😂porfabol