Hey everybody, it’s jo. occasionally, i’ll have patients ask me questions, and i’m not quite sure what they’re talking about in the beginning. For example, I had a patient the other week that asked me about his Plantain French Frydis. And it took me a few minutes to realize that he actually meant Plantar Fasciitis. Now this is something that actually can be very, very painful when you have it, and it can prevent you from walking sometimes, even. Most of the time you feel it early in the morning when you first get out of bed.
But if you stretch your foot out a little bit, then it’s not quite as painful. so today what we’re gonna do is I’m gonna show you some stretches for your Plantar Fasciitis. So before we begin our stretches for our Plantar Fasciitis, I just want to introduce you really quick to my assistant Bailey. And she’s kind of sleepy, but, you know, she’s definitely here to support me in everything I do. So what I’m gonna have you do first, this is gonna be a calf stretch. And um, what you can do is you can get a belt, or a dog leash,.
If you have a dog. that makes it very nice cause they have loops on the end, but either way, I’m gonna have you take your belt, or your dog leash, and what you’re gonna do with this one is usually when you just get a calf stretch, your gonna pull in like this. You want your leg to be straight, and you’re gonna relax your foot and pull towards you. Now with Plantar Fasciitis, you actually want to get your toes involved, too. Now most of the time when I’m just telling someone to stretch their calves, I don’t want then to.
Get their toes involved, but with this one you want to stretch those toes as well as your calf that’s really gonna stretch out that fascia underneath which is basically a tissue layer underneath that gets, that’s the part that gets irritated. Itismeans irritated. So, guess how long you’re gonna hold it? 30 seconds, 3 times each. That’s the standard for your stretches. So, you’re just gonna big pull stretch, you want to keep your knee straight. If your knee starts coming up, that’s not gonna get the stretch. So make.
Sure that your knee is staying straight. alright, after you get those stretches in, then what you’re gonna do next is a little bit of massage on your foot. You want to massage out that fascia that’s irritated. So you can take off your shoes, take off your sock. And make sure your foot’s nice and clean when you’re showing it to people. And what you’re gonna do is just really simple, you can get some lotion which will help increase the heat in there, make your fingers move a little bit easier, but what you’re doing is, if you do have Plantar.
Fascii. fi. lt;laughgt; i can’t even say it right. plantar fasciitis. you’ll be able to feel some bumps in that fascia, and that’s just that irritated skin in there. What you’re gonna do is your just gonna start off and you’re gonna take your thumbs and you’re gonna push through there and then you’re gonna go out at the and. And so you’re pushing it out as you go. And like I said, if you can get somebody to do it for you, it’s a lot nicer. Alright, but you’re just kind of giving yourself a massage to really loosen everything up.
So probably about 5 minutes of that, and that should have everything a little bit loosened up for ya. Alright so, then next thing we’re gonna do is do some sitting stuff over here on the couch. And maybe move Bailey out of the way. Alright ooh, Bailey magically disappeared. How convenient. Ok, so the next stretches I’m gonna show you are stretches you can do as you’re getting up out of bed before you actually get up and stand on your foot. Because this is the most painful time. So I’m gonna take off my shoes cause I wouldn’t have my.
Shoes on while i’m sleeping. and what i’m gonna do to start off with is you can get something just like a noodle from the store. These are usually about 99 cents, not very expensive. What you’re gonna do is you’re just gonna simply take your foot roll it all the way to the heel, roll it back all the way back to your toes. And this is gonna stretch out that fascia underneath. So as much as you can tolerate, you know it might be a little painful cause you’re stretching it out, but again you don’t want tears coming down. So.
How to Cure Plantar Fasciitis in 1 week
Hey, guys, axe here. today i’m going to share with you my secrets to curing plantar fasciitis, and I can tell you from being a triathlete myself, over the years I’ve struggled with injuries and pain like plantar fasciitis and ITB syndrome and other injuries that for most people they have to live with for a long time. But what I did was I did research and found the natural cures and natural ways to really improve plantar fasciitis. Now, there are four secrets to curing plantar fasciitis. Number one, doing deep tissue work.
On the area; number two, stretching; number three, 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 hire a massage therapist or the cheapest, most effective way to do it is either get a tennis ball or a baseball at home, or my favorite.
Is a rolling pin, and put this right under your foot here like so. you can do this barefoot or with a sock on, and really just kind of going deep over time, stretching out that tendon. What happens when you have plantar fasciitis, that tendon and fascia becomes very, very tight and it starts to stretch out, just like if you pulled a muscle on your low back or let’s say your neck. Getting deep tissue massage breaks up the scar tissue, relaxes the muscles. So going back and forth about 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 would do 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 your plantar fasciitis is do deep stretching. I would go and get a block, or a set of stairs is the easiest way to do this. And really, again, find a set of stairs and really just kind of stretch that area. Lean up against.
There, so doing deep stretching of that plantar tendon. The third secret to curing plantar fasciitis, and by the way this is very, very important, is getting certain nutrients in your body that 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 the muscle and help heal the plantar tendon. number three is fish oil. Getting more Omega3s in your diet can also help heal that area. So remember magnesium, remember vitamin B5 and also doing, as we talked about, fish oil, and then vitamin C can also help with the absorption of B5, another good thing to do. But make sure you’re following an antiinflammatory diet. Getting those supplements will help relax that plantar tendon.
And last but not least, one of the main causes of plantar fasciitis is actually not wearing the right type of shoes and having weak foot muscles. Our bodies were meant to be moving barefoot. That’s our original design, walking barefoot, where a lot of these shoes today cause us to compensate and only use certain areas of our foot, and so actually most of our feet muscles get weak. So actually walking around barefoot or switching over to barefoot shoes, these are the original Vibram shoes that 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 they still have these Vibram bottom. So this is more of a barefoot shoe. Wearing barefoot shoes will help strengthen your calf muscles. It’ll help strengthen one of those many, many little muscles within your feet. It’s going to help raise your arch. So that’s actually going to help strengthen your foot, longterm help improve your plantar fasciitis.