Struggling with Plantar Fasciitis?
Try these Corrective Exercises from Lance Dreher, Doctor Fitness, to relieve Pain caused by Plantar Fasciitis. #MuscleMonday
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GENERAL DISCLAIMER: There is a possibility of physical injury when participating in any exercise program.
- Today we're gonna talk about corrective exercises for Plantar Fasciitis. So Lance, what is Plantar Fasciitis?
- Plantar Fasciitis, Patrick, is when the ligament on the bottom of your foot that goes from the toes to the heel becomes inflamed.
- How would someone know that they may have Plantar Fasciitis?
- Oh, you'll know, because you can't step on your foot.
- Really?
- You'll feel something stabbing on the bottom of your foot. Usually Plantar Fasciitis is caused when the calf muscle and the Achilles, that attaches to the heel bone, overly tightened, okay? And it pulls on that Plantar Fascia on the bottom of the foot, causing inflammation over a period of time. So, what you wanna do is, you wanna balance out the muscles that actually cause the calf muscle to relax more.
- So what are some of the corrective exercises that the people at home can do to improve Plantar Fasciitis?
- Flex the foot the opposite of the toe raise. Heel raise, or toes to the nose. So if you were to put your foot out in front, okay, and try and flex your foot upwards so your toes come towards your nose, then you're contracting the muscles along your shin, what's referred to as the Anterior Tibialis, and that elongates the calf and takes tension off the Achilles tendon, which then takes stress off the bottom of your feet. Plus, wearing good orthotics would be helpful too.
- Are there other ways of doing the exercise where you would use a band or some kind of weights?
- Yeah, you could use a variety of different things. You could use a dumbbell between the feet, you could use an apparatus called a DARD, which stands for Dynamic Axial Rotational Device, which is specifically designed to actually work the muscles along your shin. Those are the Anterior Tibialis. You can use a band, you can use manual resistance, which is pretty effective as well. The DARD was specifically designed for that too, and you can buy one of those online. What you want to avoid is you want to avoid toe raises, up on your toes.
- You don't want to do toe raises?
- No, you don't wanna stretch on a block, because when you're stretching on the block you may be stretching the calf but it tightens back up on you because you have not balanced the imbalance which is the difference between the front of the leg and the back of the leg. Icing it and staying off your feet, it may keep the inflammation down, but if you keep doing the same thing, that will aggravate and the problem is gonna come back again. So we fit it for orthotics, for orthotics that help to lift the arch, okay, and you stay with the exercises.
- So, for the folks at home, remember toes to the nose and that should help out with your Plantar Fasciitis. Hey guys, are you interested in a full length workout video by doctor fitness, specifically for Baby Boomers? If you are, then please fill out the form below and we will email you when that becomes available.
- Thanks again for another awesome episode of Muscle Monday, Lance.
- Thank you Patrick, thank you.
- Hey guys, hope you enjoyed that Muscle Monday video. Please leave us some comments, let us know what you want to hear about and we'll address those in upcoming Muscle Monday videos. And if you liked this video, please click on that share button, it really means a lot to us. Thanks so much, and see you next week.
