Top 3 Exercises for Plantar Fasciitis
Today we are going to do the top 3 exercises for plantar fasciitis. First we are going to talk about what plantar fasciitis is. If you break down plantar fasciitis, the word plantar means the bottom surface of the foot, right here. Fascia, like myofascial pain syndrome, what fascia is is the loose covering around muscle and tendons in the body. If you ever eat chicken and you take off the skin, 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. That is 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 stand on their feet for long periods. It is pretty painful condition that we see a lot. What will 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 cold can. Because with plantar fasciitis meaning inflammation, you want to use ice to calm it down. One of the common exercises we.
Will do is just have a person start on their heel then roll it forward the whole way along the plantar fascia, the whole way along the plantar surface of the foot. You can do that for a minute or two. Pretty simple. The second exercise that we do is a common condition 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 they are pushing off. When they strike their heel and they go to roll through, they don’t have that extension, they don’t have that.
Movement, the range of motion with their big toe. So another thing we want to do is stretch that. What that will do is take pressure off of the plantar fasciitis as the person is walking or as they are running. What we do is 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 feel it the whole way back to your heel. The third and final exercise is a plantar fascia stretch. What we do is it is very similar to the great toe stretch but you stretch all 5 toes back at the same time. You grab a bath.
Towel and anchor your heel. into the towel then pull back. It is pretty simple. The same thing, you should feel a stretch all along the plantar fascia, all along the underside of your foot. 30 second hold, 3 times. What you can do, a little trick is you can anchor the towel on your knee so you are not having to pull up the whole time and end 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.
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.
And by the way, slow into this when you’re wearing barefoot shoes. I recommend just starting off one hour, maybe even 30 minutes during the day. Over time, kind of work your way up. A lot of people do barefoot running today. You may even work into that a little bit. But just remember this. There are four cures to fix your plantar fasciitis. Number one, as we’ve talked about, doing deep tissue rolling on the area with either a tennis ball or a rolling pin. Number two, doing that stretching for about a minute to three minutes, two to three times a day. Number three, nutrition. Listen, your body needs certain vitamins and minerals to relax the muscle. Magnesium and fish oil are very, very important as we talked.