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2 BEST Plantar Fasciitis Exercises (Stretches or Strengthening?)

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  • Opublikowany 26 sty 2020
  • Plantar Fasciitis Rehab Program: e3-rehab.myshopify.com/produc...
    PLANTAR FASCIA STRETCH
    The purpose of the first exercise is to decrease the overall sensitivity of the region to make the transition from sleeping to walking or sitting to standing more tolerable. The research recommends 3 sets of 10 with 10 second holds.
    As useful as symptom modification may be, the ultimate goal is to find a more permanent solution. The pain associated with plantar fasciitis can have a variable time course, so placing the emphasis of rehabilitation on function will likely lead to better outcomes. Before diving straight into the second exercise, there are a few key considerations that must be discussed.
    Pain - it is to be expected to some extent. As long as the pain is tolerable for you during activity and you are making progress toward your functional goals, you are likely heading in the right direction.
    Frequency - The next exercise should be performed approximately 3 times per week or every other day to allow for appropriate recovery. This does not apply to the plantar fascia stretch as it can be done daily.
    Duration - Exercises should ideally be performed for a minimum of 12 weeks, even if symptoms begin to resolve.
    Load - The difficulty of the exercise should increase over time. Examples of this will be given, but more resistance should be applied throughout the process.
    Purpose - The plantar fascia experiences strain during walking and running because they are weightbearing activities that load the calf complex and cause extension of the big toe. Some of the exercises were specifically chosen to purposefully strain the plantar fascia. We want to induce resilience of the tissue over time and help to increase the capacity for load. Given enough time and persistence, the hope is that your first step out of bed will feel like standing on feathers compared to the difficult exercises you’ve been performing regularly.
    PLANTAR FASCIA HEEL RAISE
    The second exercise recommendation is a unique heel raise presented by Rathleff and colleagues in 2014. As shown above, it involves placing the toes on a rolled up towel and performing a heel raise on the edge of a step with light support from your hands. It is to be done barefoot with the intention of maximally straining the plantar fascia. Rise up to a 3 second count, hold for 2 seconds, and lower to a count of 3 while executing a full range of motion. Throughout 12 weeks, continue to add resistance via dumbbells, barbell, smith machine, backpack with weights, etc. If you cannot perform the movement with a single leg secondary to pain or balance deficits, begin with two legs.
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    Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
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    References
    www.ncbi.nlm.nih.gov/pubmed/2...
    www.ncbi.nlm.nih.gov/pubmed/3...
    www.ncbi.nlm.nih.gov/pubmed/1...
    www.ncbi.nlm.nih.gov/pubmed/1...
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Komentarze • 224

  • E3 Rehab
    E3 Rehab  Rok temu +12

    If you're interested in our rehab program, check it out here!

  • Joy Burton
    Joy Burton Rok temu +105

    Thank you so much. I had this pain for 4 months before I started these exercises. The first day I exercised I knew it was going to help. One month later,the pain has gone.

  • Timmy
    Timmy  +7

    Wonderful. A big difference with this guidance was the focus on the big toe. It worked wonders for me in the past. I had a little flare up again recently so I was going back through to refresh knowledge and remembering big toe mobility being the key to unlock relief.

  • kriss nilsson
    kriss nilsson Rok temu +49

    I started standing on my toes at work everyday, i walk around on my toes for 10-40minute and it never felt better, it´s amazing and im also getting stronger calfs and toe muscles.

  • R kumar
    R kumar 21 dzień temu

    Dear Marc,

  • M
    M Rok temu +24

    Absolutely fantastic. It’s really refreshing to see such thoughtful and evidence based video.

  • Lion Sin Escanor :3

    Gosh this video was so helpful. The 1st exercise immediately helped the pain. Ill try to incorporate the 2nd exercise to my daily routine

  • M
    M Rok temu

    Great video! Very informative and educational. Thank you for sharing❤️

  • En Sh
    En Sh  +1

    Hey @E3 Rehab ive been following your program that you posted on tibialis posterior tendinitis and on the third week of doing the calf raises I started feeling a sharp pain at the bottom of my foot towards the end of my set on the calf raises. I think it might be because of the inversion of the feet that you recommended on that video. But anyway is the inversion necessary in these calf raises that you recommend for plantar fasciitis?

  • JTwiggleTRON
    JTwiggleTRON Rok temu +14

    Thank you, I appreciate the research behind your statement. I had asked my Dr about my BMI in relation to the my plantar fasciitis diagnosis since it didn't really start until I hit a specific weight. She said it was more about the shape of my feet since I have high arches. I am guessing it's the combination of the two. More incentive to get back down in weight. Thanks again!

  • Simple Jane CBD
    Simple Jane CBD  Rok temu +2

    Thanks so much for the video! Interesting thoughts about plantar fasciitis not being an inflammatory condition as previously thought by so many. We are finding topical CBD is changing the fascia must faster when mixed with this type of exercise. Cheers to better health!

  • Coach Collins Odhiambo

    Hi there so I have gone for plantar physiotherapy (5 sessions) but I still feel the pain slightly even when I don't do my basketball drills. After the 4th session I felt good and played a game and since then I feel the pain not as much like before physiotherapy. My question is how long should I wait before going back to playing/working out actively after physiotherapy?

  • Michael Salerno
    Michael Salerno Rok temu +5

    This is very helpful. Thank you. One characteristic I have with my PF is a severe cracking sound across the front of the ankle. If I do a quad stretch, pulling my foot back toward my glutes, my ankle cracks and I feel subtle relief. Have you heard of this before? I can usually anticipate the need to perform this crack because my big toe and others will feel some pinching. The relief I get by doing this is subtle (not dramatic) but slowly alleviates the pinching feeling. It's almost like I get improved blood flow. But, when this is occurring, there is no discoloring of the toes/foot nor is there any swelling. It's definitely across the ankle in the front. It isn't down along the tendon near my ankle bone, as I know that in itself is a condition sometimes requiring minor surgery.

  • boyaaah1
    boyaaah1 Rok temu +4

    You guys are just so genuine and honest. Which is

  • Nikhil Sharan

    Excellent tips that actually help. For runners who want to run again you can gain the calf and ankle strength back again should stick to 0 drop shoes or flat shoes. Traditional sports shoes cause this problem.

  • Adam Pomfret
    Adam Pomfret Rok temu +6

    as a professional myself, I really appreciate the inclusion of EVIDENCED-based approaches.

  • MistahMolosser
    MistahMolosser Rok temu

    Thanks for a great video, incorporating the two exercises at once. Question: can sitting in a “toe” squat have a similar positive effect?

  • Shifty _10

    For any of you actually trying to cure this you have to try freestyle dancing barefoot and doing carioca on grasslike surfaces (carpet is ok) works well and is super easy to do. Also should casually walk on a grasslike surface around 45 min a day with at least 20-30 seconds of light sprinting per day.

  • CHITRA LAWATE
    CHITRA LAWATE Rok temu

    Thanks for explaining it so well. Must try out.

  • Richard Monroe

    I've had it 6months and it's 2/3 better. Using a night splint and heating the calves b4 stretching the calves helped the most now some strengthening going forward.