Hey, guys, Axe here. Today I’m going toshare with you my secrets to curing plantar fasciitis, and I can tell you from being atriathlete myself, over the years I’ve struggled with injuries and pain like plantar fasciitisand ITB syndrome and other injuries that for most people they have to live with for a longtime. But what I did was I did research and found the natural cures and natural ways toreally improve plantar fasciitis. Now, there are four secrets to curing plantarfasciitis. Number one, doing deep tissue work on the area; number two, stretching; numberthree, there are actually nutritional foods and supplements that can cure plantar fasciitis;and last but not least, strengthening the
muscles of your feet.So let me go through the four ways that you can cure your plantar fasciitis. Number one, deep tissue massage. You can hirea massage therapist or the cheapest, most effective way to do it is either get a tennisball or a baseball at home, or my favorite is a rolling pin, and put this right underyour foot here like so. You can do this barefoot or with a sock on, and really just kind ofgoing deep over time, stretching out that tendon. What happens when you have plantarfasciitis, that tendon and fascia becomes very, very tight and it starts to stretchout, just like if you pulled a muscle on your
low back or let’s say your neck. Getting deeptissue massage breaks up the scar tissue, relaxes the muscles. So going back and forthabout two minutes at a time, really just kind of getting in that one little area like so.That is the number one thing you can do to help cure your plantar fasciitis. And I woulddo this twice, two to three times a day for about two to five minutes. Start off at two.Work your way up to five minutes. The second thing you want to do to cure yourplantar fasciitis is do deep stretching. I would go and get a block, or a set of stairsis the easiest way to do this. And really, again, find a set of stairs and really justkind of stretch that area. Lean up against
there, so doing deep stretching of that plantartendon. The third secret to curing plantar fasciitis,and by the way this is very, very important, is getting certain nutrients in your bodythat help relax tendons. Those nutrients are: number one, magnesium. Magnesium is essential,doing about 500 mg a day. I would do 500 mg right before bed. That relaxes that muscle.That’s the number one nutrient for healing plantar fasciitis. Also, along with magnesium,doing vitamin B5. It’s called pantothenic acid. That’s been shown to help relax themuscle and help heal the plantar tendon. Number three is fish oil. Getting more Omega3s inyour diet can also help heal that area. So
remember magnesium, remember vitamin B5 andalso doing, as we talked about, fish oil, and then vitamin C can also help with theabsorption of B5, another good thing to do. But make sure you’re following an antiinflammatorydiet. Getting those supplements will help relax that plantar tendon. And last but not least, one of the main causesof plantar fasciitis is actually not wearing the right type of shoes and having weak footmuscles. Our bodies were meant to be moving barefoot. That’s our original design, walkingbarefoot, where a lot of these shoes today cause us to compensate and only use certainareas of our foot, and so actually most of
our feet muscles get weak. So actually walkingaround barefoot or switching over to barefoot shoes, these are the original Vibram shoesthat I have, these sort of barefoot shoes. They really actually strengthen your tendon.Now what I wear today are these Merrells, which don’t have the five fingers but theystill have these Vibram bottom. So this is more of a barefoot shoe. Wearing barefootshoes will help strengthen your calf muscles. It’ll help strengthen one of those many, manylittle muscles within your feet. It’s going to help raise your arch. So that’s actuallygoing to help strengthen your foot, longterm help improve your plantar fasciitis.
Top 3 Exercises for Plantar Fasciitis
Today we are going to do the top 3 exercisesfor plantar fasciitis. First we are going to talk about what plantar fasciitis is. If youbreak down plantar fasciitis, the word plantar means the bottom surface of the foot, righthere. Fascia, like myofascial pain syndrome, what fascia is is the loose coveringaround muscle and tendons in the body. If you ever eat chicken and you take off theskin, there is that thin membrane surrounding the actual meat of the chicken.That is fascia. You have a really thick fascia on the underside of your foot. Thatis the plantar fascia. Fasciitis, that last itis, what that means, itis means inflammation.So dermatitis, appendicitis, they are
inflammation of the skin and appendix respectively.Plantar fasciitis is inflammation of that fascia on the underside of the foot.It happens a lot with running. It also happens a lot with people who are overweight and standon their feet for long periods. It is pretty painful condition that we see a lot. Whatwill happen is the person will usually have very specific pain right here on the calcaneus.That is where the plantar fascia connects to. The 3 things that we normally do in the are this. The first is you can take a roll or a Coke can works well or any sort of coldcan. Because with plantar fasciitis meaning inflammation, you want to use ice to calmit down. One of the common exercises we
will do is just have a person start on theirheel then roll it forward the whole way along the plantar fascia, the whole way along theplantar surface of the foot. You can do that for a minute or two. Pretty simple. The second exercise that we do is a commoncondition that accompanies plantar fasciitis is something called hallux rigidus.It is a big fancy term that means that the big toe, your first toe, cannot bend back adequately.So what happens is the person is walking through and they are walking and theyare pushing off. When they strike their heel and they go to roll through, they don’thave that extension, they don’t have that
movement, the range of motion with their bigtoe. So another thing we want to do is stretch that. What that will do is take pressureoff of the plantar fasciitis as the person is walking or as they are running. What we dois sit figure 4, grab the big toe and pull it back towards you. 30 second hold and in the, we do 3 of those. The second is a big toe stretch or the great toe stretch.You should feel that right through here and if you do have plantar fasciitis, you may feelit the whole way back to your heel. The third and final exercise is a plantarfascia stretch. What we do is it is very similar to the great toe stretch but you stretch all5 toes back at the same time. You grab a bath
towel and anchor your heel. into the towel then pull back. It is prettysimple. The same thing, you should feel a stretch all along the plantar fascia, allalong the underside of your foot. 30 second hold, 3 times. What you can do, a little trick isyou can anchor the towel on your knee so you are not having to pull up the whole time andend up with some other sort of problem. It takes all of the pressure off of your arms.30 second hold, 3 times. Those are the 3 exercises for plantar fasciitis..