If you want to know how to fix plantar fasciitis forever, then you definitely don’t want to miss this video. Here I’m going to show you an easy approach to fix heel pain that you feel in the morning or any other time of the day for that matter, regardless of how long you’ve had it, by doing something you likely aren’t even doing right now to treat it.
To do this however, it is important that you know what is actually causing your plantar fasciitis pain because I have news for you - it isn’t your plantar fascia.
No, the real cause of the excruciating heel pain that you’re feeling is coming from somewhere else and the pain on the sole of your foot is just a symptom. In fact, the cause isn’t even really in your foot but somewhere further up the kinetic chain.
By far, when it comes to people with plantar fasciitis symptoms, they are originating from one of two places. These are the calf muscles or hip muscles. More specifically, tight calves or weak hip abductors are going to feed the dysfunction into the ankle that ultimately winds up rearing its ugly head in the form of heel pain or an inflammed plantar fascia.
The problem is, many people resort to rubbing a tennnis ball or lacrosse ball onto the sole of their feet as a way to alleviate the symptoms. The issue with this approach is that the simple rubbing of the ball is just further inflamming a tissue that is already inflamed leading to a longer time period before you experience relief.
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So what do you do instead?
Stand up and learn how to stretch your calves the right way to fix plantar fasciitis pain once and for all.
Now some people hear the recommendation to stretch their calves and they head to a set of stairs and hang their ankles off the step. While this may create a stretch in the gastrocs it does not do so with the foot in the biomechanically correct position to have a lasting effect on your heel pain.
Instead, stand up against a wall and place your hands in contact with it, with one foot dropped back behind you. Keep your heel planted into the ground but make sure that you’re doing so with the weight being shifted to the outer edge of your heel. You can make this easier by actually trying to turn your heel in just a little bit.
From here, lean forward into the wall and keep that back knee straight to establish a good stretch on your calf muscle (on the side that you are experiencing plantar fasciitis right now). From here, step forward and across your body to intensify the stretch and simulate the forces that your back leg will be subjected to when stepping.
Since we are three dimensional beings, you will want to keep this going by doing a round of stretches stepping directly across your body and then again, one final time, by stepping across and rotating the hips. These plantar fasciitis stretches and exercises can be done either dynamically by performing them as reps that you hold for 5 seconds each or you can perform them as one static stretch that you hold for 45 seconds or so.
Perform these 2-3 times per day on the affected side (or both if needed) for a few weeks until your plantar fasciitis inflammation is reduced and your pain is gone.
If you still have pain or if you know that you don’t have tight calf muscles then you definitely want to look next to your hips. Weakness in the glute medius is the second most common cause of plantar fascia inflammation and pain. Here you want to target the hip on the opposite side of your painful heel. Perform 10-12 reps of the hip drop exercise that is shown in this video to start strengthening your weak hips and in about 4-5 weeks of doing this daily, you will see a noticeable decrease in your foot pain.
If you’re looking for a complete training program where you can perform exercises that will not only strengthen your body but prevent the common issues like plantar fasciitis and low back pain, be sure to visit athleanx.com via the link above and check out the ATHLEAN-X Training System.
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11 сен 2024
