Fix Plantar Fasciitis Now! The Top 5 Exercises, Stretches and Mobilization Techniques

Описание: One of the most important things to understand is that our body is a pulley system, and the weak link in the chain is at the bottom of the plantar fascia. The chain goes from the plantar fascia to the calf, then to the hamstring, all the way up to erectors in our thoracic spine.

We need mobility throughout this entire chain to take stress off the bottom of the foot. One of the main reasons for prolonged pain with plantar fasciitis is pushing off of the foot over and over rather than firing all of the muscles in the chain of command.

A mistake that patients make is working with someone that focuses on breaking up the tissue on the bottom of the foot, but that tissue should not be touched for the first two weeks. It is more beneficial to loosen up the chain of tissues above, and break up the scar tissue after it has healed.

The number one thing for a long term fix is building up our glutes and waking up the muscles with isometric exercises such as clam shells, side lying leg raises, hip hinges, lunges, and squats.

Doing this on a daily basis will build up strength in the bigger muscle groups to remove stress from the foot. In order to loosen up the chain of tissue, grab a MOBO roller and apply pressure on the inner, middle, and outside lines of tissue which are your calf, hamstring, and glutes.

Once you are loose, it is important to load the glutes by doing some hip hinges. After this, we need to stretch both of our calf muscles by doing a 30 second stretch with your knee straight and 30 seconds with your knee bent.

A bonus exercise for the thoracic spine starts by laying down on a roller and pressing down between your shoulder blades. It is important to remember to breathe while doing this, so take five breaths, then move down an inch, and repeat this 4-5 times. After 2-4 weeks, you can start to roll out the plantar fascia by doing 5-10 glides on each line of tissue on the bottom of the foot.

Tool Shown During The Video:
Mobo Device: https://mymobo.com/save15RPM
Mobo Device on Amazon: https://amzn.to/477erZk

Please note that all Amazon links are affiliate links. Which means that if you use these links to purchase these items, we will receive a small commission. 😃

Here’s what you’ll learn in this video:
00:00 Fix Plantar Fasciitis Now! The Top 5 Exercises, Stretches and Mobilization Techniques
00:27 Important To Understand
01:57 Reason Why People Continue To Have Problems with Plantar Fasciitis
03:59 Start Building Up The Glute
05:14 #1 Loosen the Calf
05:49 #2 Loosen the Hamstring
06:10 #3 Loosen the Glute
07:00 #4 Load the Glute
07:40 #5 Stretch the Calf Muscles
09:11 Bonus Exercise
12:31 Rolling Out The Plantar Fascia
14:44 Tissue Healing Times

Helpful Videos To Watch Next
Top 4 Exercises for Sciatica - Zap Nerve Pain Now    • Get Rid of Sciatica Nerve Pain Now - Disco...  
Top 3 Stretches for Sciatica - Eliminate Nerve Pain Now    • Top 3 Stretches for Sciatica To Eliminate ...  

====================================================================
✅ Subscribe for more FREE tips and advice on how to END Pain and Stiffness in a natural way, without relying on pain medications or injections, so you can keep activate & and enjoy your health for many years to come. https://www.youtube.com/@Dr.JRuzicka_...

//COME SAY HI!
Find us online at: https://rpmwoodlandspt.com/
Facebook:   / rpmwoodlandsphysicaltherapy  
Instagram:   / dr.jruzicka_rpm  
TikTok:   / dr.jruzicka_rpm  

//CONTACT:
Have questions or would like to get in touch with us? Send us a message https://rpmwoodlandspt.com/contact/

DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. RPM Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel. Always seek the advice of your physician or other qualified healthcare professional with questions about your medical condition or to diagnose any conditions.