If you're struggling with plantar fasciitis and are looking for relief at home, learn these FIVE PLANTAR FASCIITIS EXERCISES. Up to 10% of runners are going to experience foot pain from plantar fasciitis at some point during their running career. It's most common in these athletes, and if you want to keep hitting your distance and time goals you're going to have to rehab through it. Plantar fasciitis stretches are important, but when paired with plantar fasciitis exercises you'll get better results. Home exercises for plantar fasciitis are the best way to decrease foot pain, improve the healing process, and address functional issues in the foot.
The exercises in this video are designed to be done together and comprehensively address many of the problems that cause plantar fasciitis. They focus on stretching the primary foot plantar flexors and strengthening the Achilles tendon, posterior tibialis muscle, and flexor digitorum brevis. I typically advise my patients to perform them at least once a day and until they fatigue and feel like they're getting a significant stretch.
Most of those with plantar fascia pain will present with pain in the bottom of one of their feet (typically.) The plantar fascia can undergo repetitive microtrauma, especially near its origin at the calcaneus (heel.) For this reason, the most intense point of tenderness is typically on the front edge of the heel towards the inside of your foot. A cardinal sign of plantar fasciitis is that it's more bothersome when you get out of bed in the morning. It usually feels better when you're off your feet, wearing supportive footwear, using ice on the plantar fascia, and avoiding high-impact exercises.
If you want to read more about plantar fasciitis and get a detailed breakdown of the exercises and other strategies to get better, you can read my blog here:
www.accesshealthchiro.com/pla...
Here's a list of some of the plantar fascia recovery tools I use in the office that you can try at home,
Theraband set for strength exercises in this video: amzn.to/3sLE9hS
Theraband roller for self-myofascial release: amzn.to/3wgn169
A night splint to wear to improve the pain getting out of bed: amzn.to/3we8U1n
RockTape to tape the plantar fascia: amzn.to/2PhSLY7
If you want to skip to a specific plantar fasciitis exercise, here are the chapters:
00:00 - Intro
00:17 - Standing Calf Stretch
01:08 - Flexor Digitorum Brevis Strengthening
01:50 - Plantar Fascia Stretch
02:35 - Posterior Tibialis Strengthening
03:31 - Eccentric Achilles Tendon Strengthening
23 июл 2024
