Looking for a good plantar fasciitis treatment plan? I do my best to explain how to recover with plantar fasciitis exercises and stretches. Plantar fasciitis relief only comes after spending time on your recovery. That all starts with ceasing any activities that may be causing or irritating the plantar fascia.
So what is plantar fasciitis you may ask. The plantar fascia is the flat band of tissue (ligament) that connects your heel bone to your toes. It supports the arch of your foot. If you strain your plantar fascia, it gets weak, swollen, and irritated (inflamed). If this problem isn’t resolved then it can cause much more serious problems than just pain in the base of your foot. It can cause you to compensate somewhere else in your kinetic chain, and can lead you to getting an injury elsewhere.
The first thing that you want to do to treat plantar fasciitis is stop all activity that irritates the injury. If you still experience pain even though you are not doing anything that will aggravate it then it may have to do with your shoe. To get the best shoes for plantar fasciitis treatment you have to visit a shoe store that can give you a foot mechanics evaluation, and get you a shoe that fits better than Cinderella’s.
If you don’t feel like getting a foot mechanics evaluation, then just at least buy a barefoot shoe. Those have shown to help with treating plantar fasciitis. You can also tape your foot for more stability and support. Here is a link to see how to tape your foot for plantar fasciitis treatment:
Massagingis one of the first steps you can take to start getting blood flow to the injury and the begin breaking up scar tissue. A plantar fasciitis massage has proven very effective for many PT clients. However, you do not need someone else to massage your feet. You can do it all by yourself with a ball.
Next we want to begin stretchingthe muscles injured and you can do this with a towel. Wrap a towel or rope around your toes and straighten your knee. Then pull the towel towards yourself. If you don’t have a towel or a rope, you can perform this plantar fasciitis stretch with your own hands. When ready you can lower yourself on the edge of a stair ledge to stretch the plantar fascia as well.
Check out my client Jason’s transformation where he put on a whole bunch of muscle.
Plantar fasciitis exercises can be dangerous if started too early. Make sure you are ready before you advance between these exercises.The first one is a safe one where you sit with the rope or towel in the same position that you had it in during the stretch. This time you not only stretch, but also extend against the resistance. Only when you’re ready try to do calf raises on a stair ledge. This will take time.
Take Magnesium, Vitamin B, Vitamin C, and fish oil to reduce inflammation from this injury. Make sure to have a good diet to limit inflammation as well. Thanks for watching. SUBSCRIBE!
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My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first of 3 transformation studios in 2011. I love to share my knowledge through personal training, my online courses, and youtube channel now with over 3,000,000 subscribers! I can happily say that we've helped over 15,000 people get in great shape over the years. I'm always here for my customers so if you need help don't hesitate to send your questions to email@example.com