Fixing plantar fasciitis forever. We talked about the exercise but we didn’t show them. So, today we’re going to show you the exercise that you need to know to fix plantar fasciitis forever. There’s three reasons you have to address the bottom, the middle, and the top. Let’s get started. Amanda, turn sideways for me, please. We need to look at the bottom first which is the calves. They need to stretch and strengthen. To stretch the calves you do basic runner stretches. Push the hips forward to stretch the gastrocnemius. Come on back. Bend the.
Knee, drive forward. Keeping that knee bent will get the lower, the soleus, you must do both stretches for the calves. But they’re still not strong, they’re weak and tight. So to strengthen the calves. Step up on the stool for me, please, Amanda. We do eccentric calves. Go up on your toes. Hold 1.2. slowly go down 3.4.eccentric release lengthens and strengthens at the same time. On your toes, hold 1.2.slowly go down down 2.3.4.that’s going to lengthen and strengthen the calves. However, you also need to strengthen the middle region the glutes, the butt, the gluteus.
Medius muscles are essential to strengthen and fix plantar fasciitis forever. I like glute medius proprio kicks. Amanda, well done! She’s got her exercise band on. Now she’s going to show you. Hold on, it’s not a balance test. Little proprio kicks, we call them. 45 degree angle back, not straight to the side, not straight to the back. Isolating the glute medius. Gluteus medius. Essential to fix plantar fasciitis forever. However, if we follow the kinetic chain, the fascal chain of the plantar fasciitis, it goes all the way to the neck. So we also have to address the neck.
Fix Plantar Fasciitis Forever With These Exercises.
The deep cervical flexors are the next muscle group that we need to address. That’s dropping the chin down, dropping the chin down. She’s standing. Gravity is pushing her head forward, so she’s not doing any work. But I want you to see the chin has to go down. So with a stretch band, drop your chin down to your chest.and come on back.drop your chin down to your chest.and come on back. drop the chin down to your chest. I love doing this one lying down actually, because you’re fighting gravity. Those are the exercises you need to know to fix plantar.