What’s up guys hate your dextrin here doctor physical there be toning ten.com and these are my best tips to eliminate your plantar fascia pain. Alright guys thank you so much for joining me today here on told a Titan I’m excited to be able to share with you a little bit more about this plantar fascia pain and specifically some tips and tricks to hopefully help you guys out of the pain that you’re experiencing that’s the goal with the video today if these things but I sure do help you do me a favor you guys hit that thumbs up button to like this video down below.
okay so let’s get into it what is the plantar fascia here I am carrying my leg around this is going to be a right leg on my skeleton model here I’ve actually built a plantar fascia for you guys and so hopefully it’ll give you a little bit better visual on what that looks like okay so here it is so the here’s your foot along the bottom of your foot you’ve actually got a big stick ligament that fans from your heel each one of your 5 toes kind of in that spot right there now plantar fasciitis is when this plantar fascia ligament becomes inflamed and irritated if it goes unchecked for long enough you can actually build up some scar tissue in here most often I’m gonna see I hope that shows up you guys most often you get it right where that plantar fascia inserts into your heel some people will tell me it kind of spreads up into that area of their arches well those are probably the 2 most common areas that I see it with that one being the most common why do we get plantar fasciitis and so again if I go back to the plantar fascia here.
You can see that this is the inside of a right foot and so that plantar fascia is the ligament that’s primarily responsible for the structure of our arch now if I were to demonstrate exactly what that looks like if I were to grab my hand kind of bring it into this position right here that would be the arch of the foot let’s call this that marker the plant are fashion so that plantar fascia is responsible for supporting the structure of that arch now if this gets tight or if this moves too much those are the 2 things that are going to cause excessive pulling on that plantar fascia and that’s what’s going to cause pain in that spot right there so our goal becomes we can try to decrease tension here or we can actually try to strengthen here and so those are the 2 approaches that we need to take with this we need to show you some stretches to get this loosened up but then we also need to strengthen this so there’s not so much tension in it and you’re going about your daily activities so let me get into those that show you how to do those right now. The first thing we want to do is get the plantar fascia loosened up and promote some good blood flow into that area the best way to do that is with aggressive massage to this spot the best way to facilitate an aggressive massage to this area are going to be with the 3 things that I have in my hand I like a rolling pin we can roll your foot back and forth on the top of it I like a lacrosse ball it’s a little more focused because you can kind of isolate those areas that are particularly tender but then my favorite is going to be actually a frozen water bottle my battle my preparation for this video you guys this water bottles not frozen I get that throw this in the freezer let it freeze overnight and then use that to roll your foot back and forth that way you actually get the anti inflammatory effects of ice with the aggressive massage technique now here’s the thing about this you guys it’s gonna hurt it’s gonna be a bear to do this and it’s gonna suck and there’s gonna be areas that are super painful but here’s the thing what you should notice is that over time your tolerance to improves as your plantar fascia pain decreases meaning the more you do it the better it feels the more healing that occurs and actually gets you out of that pain so step one we’re gonna spend and what I typically recommend to people it’s just a couple minutes every day so like 2 to 3 minutes maybe in the morning 2 to 3 minutes maybe at night at least once a day up to twice a day with some aggressive massage to the bottom of your foot. After you loosen it up with some massage it’s important that we stretch that out now in order to stretch your plantar fascia out again it’s a ligament that goes from my heel right here fans out to my toes right here and so there’s actually 2 ways we can stretch it anything more I’m gonna pull my toes back towards me is going to facilitate a stretch in that plants are fashion but some of those fibers are actually continuous with my Achilles tendon meeting my keyless comes down the back and inserts into my heel here but some of those actually wrapped around the heel and become continuous with the plants are fashion and so one of the main causes of plantar fasciitis is actually type tabs so there’s a lot that you can do to loosen up the tension in your cabs I’m not gonna get into all the details of that in this video because I’ve already shot one of those I’ll leave a link in the description down below so check that out also drop it in its fold up at the top of the screen right now so check out the tight calf video but for the purposes of this video I’m gonna show you a couple of my favorite stretches that are going to stretch that plants are fashion but you’re also gonna fill in up into your calf and so the first one that I like is going to be a seated calf and plantar fascia stretch first you’re gonna come to the edge of probably your bed or the kitchen table are probably the 2 best places to do this couches are usually a little bit low I just want to my right leg up on the table my left leg down on the floor I’m gonna take a large towel and got folded in half lengthwise and I’m going to lay it down on the table that counselor you guys rock bed or kitchen table whatever you guys are on.
The weight of my cast in the way of my heel are going to then hold that towel down the place as I grabbed the remainder here now in this position I’ll try to get you so you guys can see it in this position you can see that as I pull on this towel I can actually kind of pulled down towards the table to facilitate that extension stretch to through my toll so it’s a good way to pull on that plant our fashion but then as I pull it towards me it’s also introducing what would call dorsiflexion I’m bringing my toes towards my knee and that’s going to stretch my calf out also and so to show you what that looks like exactly so I’m right here I’m going to pull down to get that total extension and then I’m gonna pull towards me and there it is you guys I can feel that I feel a lot in my calf but then I also feel that down in the bottom of my foot also you’re going to get it to where it’s a comfortable stretch hold for 20 seconds and then back off of it and then you’re gonna repeat that 3 times or 3 times 20 second hold on this is seeded plantar fascia stretch and you can do that one a couple times today also. Are you guys are using the same principles of extending the toll and flexing through the ankle I’m gonna show you 2 more stretches for that plant are fashion in standing what you’re going to do is I’ve got a rolled up towel here on the floor and to get that toll extension I’m gonna probably toast just right on the edge of that tells you can see how my toes are banned back now to get the calf stretch I’m gonna step over it with my left foot and then I’m actually going to come up on press and into the wall just like this now for me that’s a good stretch I feel that right at the top of my cast but then also under on the bottom of my foot as well in Atlanta king’s hash. What you’ll do is you’ll hold that for 20 seconds now what a lot of people don’t realize about the cast is the cast actually 2 muscles with my knees straight stretch one then I can also stretch the other deeper muscle by bending my knee and so 20 seconds right here with my knee strain is going to stretch the one but now if I just unlock that knee joint it’s a subtle movement I hope you guys suck but now with my knee joint unlocked all the sudden I feel that down in my queue these tendons and then also maybe a little more intensely in my plantar fascia something to hold that position for 20 seconds so standing with my knee straight on hold for 20 seconds to stretch your gastrocnemius muscle out then you can unlock it for 20 seconds and that’s going to stretch your deeper soleus muscle about that one you can do a couple of times a day also. Are you guys he won more to show yeah it’s actually my favorite one I’ve kind of suffered off and on with this plantar fascia pain and this is probably my favorite stretches offered me the most relief and so what we’re gonna do is we’re gonna come to a stairway now.
What I wanna do is facilitate that toll extension and some minimum wage my toes up into this there and then just wait on to my foot you’ll see that introduces quite a bit of extension through myself now what I want to do is I’m going to lunch and get with my good leg take a couple of steps up to stare into this position right here so it requires a little bit of mobility a little bit of flexibility to do it but as I lean into this position right here that’s going to be a great stretch on the plantar fascia it’s gonna be a great stretch on the back calf muscle and again as I mentioned that’s probably my personal favorite one what you do is hold that for 20 seconds 3 times and then do that one a couple times a day. Are you guys there you have some of my favorite stretches and techniques to help you to alleviate some of this plantar fasciitis pain that you may be experiencing now one more thought to leave you with this is a hard thing to treat just because it’s a hard thing to rest were always up on our feet were always active we’re always doing things it’s hard to give it a complete break and so that being said usually I tell people about 10 to 12 weeks of consistently performing these exercises is what you’re in for so keep that in mind be patient be consistent and I know the good things can happen for you Hey if you guys like this video do me a huge favor hit that thumbs up button also if you have any questions or comments about this video leave those down below if you have a favorite stretch of you have a favorite particular technique that I shared leave it down in the comment down below also any suggestion also any suggestions you might have for future videos I’d love to hear from you guys are you guys that’s it for me if you haven’t done so already be sure to subscribe to tone and tighten right here on you to do that right down below those of you who might have tight calves with your plantar fascia pain click on that video those of you might have some Achilles tendinitis issues going on that video right down there thanks for joining me I’ll see you next time.
