Fix Plantar Fasciitis - Instant Pain Relief

Summary

In this informative video, Dr. Michael, a physical therapist, shares effective exercises to alleviate plantar fasciitis pain. He introduces three quick morning stretches to prevent the first-step pain, a nighttime frozen water bottle roll for soothing relief, and a high load strain training technique using a towel for long-term fascia strength. The video promotes a 16-week foot and ankle prehab program for a comprehensive solution to plantar fasciitis.

Takeaways

• 😀 Plantar fasciitis is a common condition that causes pain in the foot, particularly in the plantar fascia, especially with the first steps out of bed in the morning.
• 🔍 The pain is often felt in the bottom of the foot's arch, indicating an issue with the plantar fascia which connects to the heel cord and calf muscles.
• 🤸‍♂️ To alleviate morning pain, the script suggests a stretching exercise for the plantar fascia before getting out of bed, involving ankle dorsiflexion and big toe stretching.
• 🧘‍♀️ Another recommended stretch is against a wall, which helps to elongate the calf muscles and plantar fascia, a position that also promotes ankle dorsiflexion.
• 🏋️‍♂️ Post-work exercises include using a frozen water bottle to roll and soothe the plantar fascia, providing both cooling and pressure relief.
• 🌟 The script emphasizes the importance of high load strain training for the plantar fascia, which involves using a rolled towel under the big toe and performing calf raises against a wall for support.
• 🚶‍♂️ The long-term solution to plantar fasciitis involves building strength and resiliency in the plantar fascia through specific exercises, such as the towel and wall raise.
• 🛑 The script mentions that 'itis' typically indicates inflammation, but in the case of plantar fasciitis, it's more about the fascia not being able to handle the loads it's subjected to.
• 📚 The video is part of a broader foot and ankle prehab program designed to educate viewers on how to become their own physical therapists and prevent future issues.
• 📺 The channel posts new videos every Tuesday, focusing on physical therapy and prehab exercises to educate viewers on body health and injury prevention.
• 🔗 The video encourages viewers to subscribe to the channel for more content and to check out the comprehensive prehab program for a more holistic approach to foot and ankle health.

Q & A

What is the typical symptom of plantar fasciitis experienced in the morning?

The typical symptom of plantar fasciitis is pain in the foot, particularly in the plantar fascia, which is felt most intensely during the first steps after waking up and getting out of bed.

What is the purpose of the first exercise mentioned in the script?

The first exercise aims to stretch the plantar fascia to help elongate it and improve its mobility, reducing pain upon waking up.

How should you perform the initial stretch for the plantar fascia as described in the script?

To perform the initial stretch, put the ankle into dorsiflexion by pointing the toes up, lock it with one hand, and with the other hand, stretch the big toe. This should be done before getting out of bed.

Why might someone feel a pull in the back of the calf during the plantar fascia stretch?

The plantar fascia attaches to the heel cord and the posterior calf, so stretching it can also affect the calf muscles, which is why a pull might be felt there.

What position do we sleep in that shortens the plantar fascial complex?

We sleep in a plantarflex position, which shortens the plantar fascial complex, leading to pain in the morning when we first step out of bed.

What is the second exercise recommended to stretch the calf and plantar fascia?

The second exercise involves standing with toes on a wall, which should produce an intense stretch down the back of the calf and plantar fascia.

Why is the wall stretch preferred over traditional calf stretches according to the script?

The wall stretch is preferred because it provides tone extension and dorsiflexion of the ankle at the same time, targeting both the calf muscle and the plantar fascia effectively.

What is the purpose of the frozen water bottle exercise?

The frozen water bottle exercise is meant to soothe pain and discomfort after a long day on the feet by applying cooling and pressure to the plantar fascia.

How can you enhance the frozen water bottle roll by incorporating a pin and stretch technique?

You can enhance the roll by putting weight on the bottle and trying to lift the toes up, which adds a stretching component to the exercise.

What is the long-term fix exercise mentioned in the script for plantar fasciitis?

The long-term fix exercise is high load strain training with a towel roll, where you perform calf raises with the towel under the big toe to build strength and resiliency in the plantar fascia.

Why is it important to perform exercises like the towel roll for plantar fasciitis?

Exercises like the towel roll are important because they help to build up the strength and resiliency of the plantar fascia, preventing it from not being able to handle the loads placed on it during physical activities.