Selen Dar

Muscle-Building Workout and Diet

Dom McKay musculoskeletal therapist
in this video I talk about plantar fasciitis I’ll be teaching you why it
occurs and also giving you some effective self-help methods to treating
it all by yourself at home watch this video to the end and you’ll know
everything you need to know about treating your own plantar fasciitis plantar fasciitis is where the fashion
at the bottom of your feet becomes inflamed due to poor biomechanics at the
foot and ankle or further up the kinetic chain the symptoms are felt at the
bottom of the feet and at the heel left untreated it can lead to heel spurs
which is a much worse condition a common and obvious risk factor is flat feet but
other postural and biomechanical issues can also lead to strain being placed on
the plantar fascia and over time cause plantar fasciitis plantar fasciitis can
become a sort of vicious cycle in that inflammation in the plantar fascia can
negatively feed into the biomechanics of the foot and ankle which then becomes
like a self-propagating cycle which causes more and more inflammation and
poorer and poorer movement in order to break this cycle I’ll be showing you
some self-help methods of dealing with the foot end of the kinetic chain as
this will be relevant to everybody suffering from plantar fasciitis if
you’ve got symptoms then this should give you some good relief okay so this
is the single most important tool you’re going to need in order to start on
un-gluing the plantar fascia under your feet I like to use a lacrosse ball
because it’s somewhere between soft and hard so it feels like a happy medium you
can pretty much use any kind of ball just adjust the pressure as needs be so
we’re going to drop this on the ground we’re gonna place our foot on top of it
now you’ll notice if you look at your foot there’s two arches there’s the
longitudinal arch and the transverse arch which sits sort of underneath the
base of those toes so we’re going to work on both of these
arches as we do this mobilization so stepping on top of the ball and you’re
going to apply your weight and start by going along the longitudinal arch and
you can really take your time with this so you start to feel things kind of
unstick as you do this and then you can sort of smash it across the fiber so
going from the inside to the outside and then from the outside to the inside of
the foot and work your way through the whole foot all the way down to the heel
and then you can start to work on that transverse arch by gripping your toes
around it and almost trying to lift the ball up while you place pressure so you’re kind of gripping onto the ball as if you’re about to pick it up
and then just relaxing and spreading the toes around here I’ll show you it from a
more sort of frontal position spreading the toes around it and gripping as you
push into that transverse arch now already I can feel a massive difference
between my left and right foot from only having done that for a minute or so so
don’t be scared to do five minutes on each foot twice a day this is the most
important thing you’ll need to start relieving your plantar fasciitis so another thing you’ll want to be doing
is mobilizing your big toe this can kind of get stuck in a fashion that it
doesn’t like to bend back when the plantar fascia is really inflamed and
really tight so simply by gripping I like to mobilize all the toes at the
same time so you simply grip the toes with your hand and pull them back and
forward you can stabilize the foot with the other hand and you want to do this about 30 times
twice a day so these heel-and-toe raises will kind of hit the plantar fascia in a
couple of ways it’ll mobilize the area through the movement but it’ll also
start to strengthen the structures around the foot and the ankle and the
calves so we begin by standing flat on our feet and the feet should be about
hip-width apart and we raise onto the toes and then come
down and raise up onto the heels and try and lift the toes off so it becomes a
sort of rocking motion like this you want to really concentrate on the
balance here and really focusing on getting that control through the
movement and squeezing whatever you can out of each rock if you’re
suffering from plantar fasciitis then I’d recommend doing these exercises
first thing in the morning and then again in the afternoon or evening for
faster results you could do these several times daily so over to you I’d
love to hear how you go with these exercises in the comments section
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5 thoughts on “Plantar Fasciitis Relief (BEST EXERCISES FOR PLANTAR FASCIITIS)

  1. Hi what about if someone already has a partial tear and avulsive calcaneal injury. Is it still ok to stretch because i ended with more pain afterwards.

  2. I work as a nurse and have been experiencing plantar pain for a few years. It just took days to remove the pain caused by the disorder after I tried using this plantar fasciitis treatment method referred to as “Kamdοdο Mula” (Google it). I don’t experience the condition any longer ever since I stop using medications and it`s easy to see whether there`s still any pain left. ..

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