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3 Plantar Fascia Rehab Exercises

Today's video covers three of the best research-based (see reference below) rehab exercises for reducing pain associated with an irritation of the plantar fascia. Plantar fasciitis (PF) typically creates sharp pain on the sole of the foot that comes on when first standing in the morning, after prolonged standing or when returning to standing after being seated for some time. 1. Plantar Fascia and Gastrocnemius Stretch: this stretch places the toe in dorsiflexion (tool = Fasciitis Fighter) and the knee in extension, which will put the plantar fascia and gastrocnemius muscle on stretch. Perform 2-4 times and hold each stretch for 15-30 seconds. 2. Plantar Fascia and Soleus Stretch: this is the same as the last except for the knee is flexed, which puts gastroc on slack, targeting soleus and the plantar fascia. Perform 2-4 times and hold each stretch for 15-30 seconds. 3. Plantar Fascia Loading: this is the most important exercise for preventing recurrence. By placing the big toe in dorsiflexion, the plantar fascia is put on tension via the windlass mechanism. Then, a calf raise is performed, to further load the tissue. Perform 3 sets of 8-12 repetitions every other day. *My new book contains comprehensive rehab program for the 50 most common injuries and pain issues, including plantar fasciitis. Click the following Amazon link to learn more about the book and to order a copy. https://a.co/d/6m5tZmt Fasciits Fighter Link: https://amzn.to/3N67IWZ Pinky Massage Ball Link: https://amzn.to/3P8M6Mg Reference: Rathleff MS, Mølgaard CM, Fredberg U, Kaalund S, Andersen KB, Jensen TT, Aaskov S, Olesen JL. High-load strength training improves outcome in patients with plantar fasciitis: A randomized controlled trial with 12-month follow-up. Scand J Med Sci Sports. 2015.