Fix Plantar Fasciitis - Instant Pain Relief
Summary
TLDRIn 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.
Outlines
🔍 Understanding and Treating Plantar Fasciitis
In this video, Dr. Michael, a physical therapist, introduces viewers to a method to alleviate plantar fasciitis pain. Plantar fasciitis is characterized by foot pain, particularly in the plantar fascia, which is felt most intensely upon waking and taking the first steps. The video offers three exercises to address this issue. The first exercise involves a stretch for the plantar fascia before getting out of bed to elongate and activate it. The second exercise is a wall stretch targeting the calf muscles, which are connected to the plantar fascia. The third exercise uses a frozen water bottle to roll and soothe the plantar fascia after a long day. The video emphasizes the importance of these exercises for immediate relief and long-term prevention of plantar fasciitis.
🏋️♂️ Strengthening the Plantar Fascia with High Load Strain Training
The second part of the video focuses on a long-term solution to plantar fasciitis through high load strain training. This involves using a rolled-up towel under the big toe, which is crucial for stretching the plantar fascia, and performing calf raises against the wall for support. The exercise aims to strengthen the plantar fascia to handle increased loads, such as during hikes or runs. The video suggests starting with both feet and gradually progressing to one foot to increase the difficulty. It also mentions a 16-week foot and ankle prehab program that includes exercises like this one for overall foot and ankle health. Dr. Michael encourages viewers to subscribe to the channel for more educational content on physical therapy and injury prevention.
Mindmap
Keywords
💡Plantar Fasciitis
💡Dorsiflexion
💡Stretch
💡Calf Muscle
💡Exercise
💡Frozen Water Bottle
💡High Load Strain Training
💡Calf Raises
💡Inflammation
💡Prehab
Highlights
Introduction to a video on how to alleviate plantar fasciitis pain with exercises.
Plantar fasciitis is characterized by pain in the foot, particularly in the plantar fascia.
The pain is often felt first thing in the morning during the first steps after waking up.
A stretching exercise for the plantar fascia before getting out of bed is recommended to reduce morning pain.
The plantar fascia stretches from the bottom of the foot to the posterior calf.
A specific stretch is described to elongate and mobilize the plantar fascia.
The importance of stretching the calf muscles in conjunction with the plantar fascia is explained.
A wall stretch exercise is introduced to target both the calf and plantar fascia.
The use of a frozen water bottle for rolling and soothing plantar fascia pain is suggested.
High load strain training with a towel for the plantar fascia is presented as a long-term fix.
The towel exercise involves big toe extension to maximize the stretch on the plantar fascia.
Calf raises using the towel under the big toe are recommended for strengthening the fascia.
Progressing the exercise to a stool for increased difficulty and effectiveness is advised.
Plantar fasciitis is often not an inflammation issue but rather a fascia unable to handle loads.
The video promotes a 16-week foot and ankle prehab program for long-term prevention.
The channel's mission to educate viewers on becoming their own physical therapists is highlighted.
An invitation to subscribe for more educational content on physical therapy and prehab exercises.
Transcripts
are you trying to roll your plantar
fasciitis pain away
check out this video and we're going to
teach you how to fix it for good
[Music]
hey guys dr michael here physical
therapist welcome back to the channel if
you're new go ahead and just hit the
subscribe button real quick
and now i'm about to show you how to
finally fix your plantar fasciitis pain
so plantar fasciitis is typically
described as pain in the foot
in the actual plantar fascia or this
plantar upon neurosis
typically it's first thing in the
morning when you wake up it's those
first steps out of bed
so i'm lying down i get up i feel nice
and good i step out my first couple
steps boom
intense pain in the bottom of the arch
so
what we're going to do is i'm going to
show you three quick exercises two of
them that you're actually going to do
one of them actually that you're going
to do before even getting up so right
when i get up out of bed before i even
take those first steps
we want to do a stretch for the plantar
fascia this is going to help elongate it
and get it moving a little better
so what we're going to do is i'm going
to do my right foot with one hand i want
to put my ankle into dorsiflexion or the
toes pointed up
so i'm going to lock it in with this
hand and then with my other hand i'm
going to take my toe
and i'm going to stretch it this way and
if you're a plantar fasciitis you know
that this is the money stretch this is
the one that feels real good
and you'll feel that pull through here
you may even feel it in the back of the
calf
so the plantar fascia while being only
on the bottom of the plantar surface of
the foot
it actually attaches through literally
the fashion of her body
all the way through the heel cord in the
posterior calf so all the way into your
calf or gastrocn soleus complex
so what we're trying to do is a stretch
the entire thing by putting the ankle
and dorsiflexion
and then we're going to move this big
toe so before you get up go through
about 20 of these and you can hold it
for a couple seconds at the end
and again you're just trying to get that
motion in the plantar fascia when we
sleep
we sleep in what's called a plantarflex
position when our ankle is actually down
what that does is it shortens the entire
plantar fascial complex
so when you get up in the morning those
first couple steps when we actually go
through stretching it
it really hurts so our goal is to try to
get that stretch before we even get out
of bed
now after manually stretching your
plantar fascia in bed i want you to go
over to a wall
right in your bedroom you're going to go
to the wall and what we're going to do
is we're going to put our toes on the
wall
right away you should feel a pretty
intense stretch down the back of your
calf so again
the calf muscle and the plantar fas in
the fascia here attaches all the way to
the plantar fascia on the bottom of our
foot
so we want to stretch our calf just as
much as we want to stretch our plantar
fascia
now when i'm in this position my toes
are an extended
as well my knee is extended and i can
lean forward and i get more of a stretch
if you are leaning all the way forward
and you don't feel a stretch
that means you need to get that foot up
on the wall even more and you'll feel
the stretch a lot sooner
now why do i like this again over your
traditional calf stretch
it's because when we're in this position
we get that tone extension
and the ankle and dorsiflexion at the
same time
the first two exercises we're gonna do
right in the morning before you even go
to work now
after a long day of work you've been on
your feet your feet are probably hurting
a little bit
let's actually try to soothe some of
that pain and discomfort we're gonna get
a frozen water we're gonna need a water
bottle put it in the freezer during the
day
at night take it out it's nice hard and
frozen and you're just going to
roll your plantar fascia that cooling is
actually going to feel good
as well as that pressure what you can
even do here is a little bit of pin and
stretch
where you put weight on it and you try
to lift the toes up so
comment below which one of these three
have you tried and even better which one
of these three
actually gives you the most comfort
so those last three exercises they are
symptom relief exercises they're to make
you feel good there is nothing wrong
with that at all
but the one exercise is actually going
to fix it for good and keep it away
is this guy high load strain training
port for the plantar fascia
so we're going to do is we're going to
get a towel we're going to roll it up as
tight as we can
and what we're going to do is we're
actually going to put that under your
big toe
remember this whole time we've been
talking about big toe extension is
actually what
puts the most stretch on the plantar
fascia so we're going to keep the tone
extension
we're going to go in the wall hang onto
a wall for support and we're going to do
calf raises
now you're going to notice that my other
foot my left foot right now is helping
because if it's my first time doing this
this may be pretty hard i can even maybe
put both feet together
but eventually what the goal is it's to
lift the other foot up
and to have all your weight on just your
right side or whatever side you're
trying to work it's going to be a couple
seconds up
a couple seconds down once this gets
easy on one foot
maybe shoot for 15 to 20 reps we're
gonna try actually doing the exact same
thing on a stool
so i'm gonna be on a stool again my
joint my
mtp joint is on here my big toes are up
in extension
i'm going to hang on to something for
balance and i'm going to try to do the
exact same thing
on one side plantar fasciitis ends with
itis which typically means that there's
inflammation but that's
actually not the case in plantar
fasciitis it's actually a fascia that's
not
able to handle loads that it's placed on
it so whether that means that you're
going on a hike
you're going on a run or maybe you're
just being more active and that pain
starts to come on
it means your plantar fascia is not able
to handle it that's why we have to do
exercises like this one
the long term fix to build up strength
and resiliency
in our plantar fascia so we have
exercises like this
in our foot and ankle pre-eye program
it's a 16 week
bulletproof foot and ankle preheat
program we know how common plantar
fascia is
there are tons of exercises just like
this one in our entire program
check it out it's over here for you and
also please subscribe we post new videos
every tuesday
give it a like as well with that thank
you
dr michael lau here from team free app
thank you so much for watching that
video
we have so many more videos for you all
you got to do is subscribe to our
youtube channel
and check out the hundreds of other
youtube videos that we have done
we are trying to teach you how to become
your own best physical therapist
and prehab your body for life
have you done it yet the subscribe
button is over here just click it
very very easy to click click that learn
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still have you done it yet
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