Plantar Fasciitis Treatment with Massage Stretches Exercises Ask Doctor Jo

Hey everybody it's Doctor Jo, and today I'm going to show you how to relieve plantain french fry dis, I mean plantar fasciitis. Let's get started. To start off we're going to do a calf stretch and this will also help stretch that plantar fascia underneath. I like always putting a roll up underneath my foot because that leaves the heel free to move around easily. Take a strap if you have a stretch strap, if you don't have that you can use a dog leash, you can use a towel, or a belt but just make sure you put it right around the ball of your foot. And you want to relax your foot. So you're not actively moving the foot, you're pulling it towards you so as you pull towards yo,u you don't want it to be super painful, but you want to feel that stretching. You might feel it underneath the foot, you might feel it in your calf back here, you might feel it in both places, but hold that stretch for 30 seconds, relax it for about 10 to 15 seconds, and do that 3 times. So just stretching 30 seconds and then relaxing. The next thing to do is massage out the fascia underneath the foot. So you can have someone else do this for you, if you have someone to do it, or you can just massage it yourself. The big thing about this is the plantar fascia that becomes a fasciitis can be in your heel, it can be on the bottom of your heel, and a lot of times it's in this arch area, but it can be even up here as well, so sometimes that heel pain that might be thought of to be achilles tendonitis or something is actually plantar fasciitis, so massaging this whole area, getting all of that fascia nice and loosened up really helps out a lot. So what I like to do, you can get lotion or something if you want to to help relax it a little bit, and make it a little easier to massage, but just start off by going in the middle and just really push. You want to push them pretty firmly, but you don't want it to be super duper painful. It's going to be comfortable if that fascia is irritated, but you really want to just kind of start pushing it to stretch that fascia back out. You might feel some scar tissue or adhesions in there if it's really flared up, and really work on those spots to get it worked out. Then after you just kind of do some straight pushes up and down the foot, start fanning it out. Now so start in the middle and pull out this way and that feels really really good. Even if you don't have plantar fasciitis, that usually feels pretty good on the foot, so starting in the middle, pulling out, go all the way into the heel even to the back of the heel a little bit as well because that's that's up there where that planar fascia is as well, so pulling out and pulling out. So you can do this for anywhere from two to three minutes, really just to work it out and get get that fascia nice and loosened up and feeling warm, and then you can start doing some circles in there as well. And so again pushing pretty firmly but you don't want to be so uncomfortable where you can't tolerate it very well. So then the next thing you can do is roll it on a ball, so what's nice with that is if you have something that has some spikes on it because that really helps get in that fascia as well, and so just sitting and putting some pressure through it rolling all the way again to the end of the heel and then coming all the way back up to the toes. You can go sideways a little bit and you want to put as much pressure on it as you can comfortably tolerate, so you might have start off with just rubbing just a little bit, not a whole lot, but just getting it working out a little bit, but eventually you want to be able to start pushing a little bit more really to stretch out that fascia a lot, and then the same thing here you can just start off with thirty seconds, work your way up to a minute or two minutes, whatever is most comfortable for you. Another one that I really really like a lot is to take a frozen water bottle and use that to roll it as well. And some of you might ask well how do I get a frozen water bottles, I'm doing this first thing in the morning because most the time that pain is first thing in the morning, well what you can do is put it in a little cooler by your bed. So these little sandwich coolers only cost a couple bucks, and if you put a water bottle in there it should stay pretty frozen overnight or you can set up a little mini fridge by your bed, that would be pretty cool, or you can even train your dogs to go and get it in your refrigerator, but if you don't have any of that or if you don't have somewhere in the house that can go grab it for you before you first get up, get a little cooler and then just put it in. Most people have coolers at home and then just set it by your bed so you don't have to walk before you do it. But this is nice because not only do you get the massaging part but you get that pressure stretching out part as well. So usually this is a very very good feeling if you have that plantar fasciitis because that helps calm down that inflammation it makes it nice and cold, calms it down, stretches it out before you even get up out of bed and start walking in the morning. So this is a very nice way to start out as well and again you can just go 30 seconds and then work your way up to about a minute and a half. So while you're in sitting, a good way to work those muscles underneath the foot where that plantar fascia is, is take a resistive band and it doesn't have to be anything strong it can be the yellow lightest one, and put it right about where your toes are. Give yourself a little bit of resistance, and just bring your toes up, not the whole foot, just the toes, and then pull them down so you're working those muscles and tendons that go underneath the foot because the ones that curl those toes under go underneath that so this just helps some of that strengthening working those muscles, helps get that irritation out of that area, that area, that area because it's increasing the circulation in the area so this is a really good one to do as well and it doesn't take a lot of stress on that foot so it shouldn't really hurt ,and if it hurts, then either take off the resistance, or just do it without the band at all. So this one again really helped stretch out that fascia underneath the foot, so kind of get on all fours, put your toes out in a fanning position so your toes want to go this way so they're not here but they're putting a stretch underneath, and then come up into a tall kneeling position and that stretches out that area so the more you lean back on your feet, the more of a stretch you get. So you might only want to come here to start off with, and you might feel that stretch a lot just right there, but if you want more of a stretch, kind of bring your bottom back to your heels and that will stretch that a lot. So try and get to 30 seconds if you can. If you just want to start off with 10 to 15, that's fine, and do that 3 times. So now we're going to stand up. So the next stretch you're going to use a step it doesn't have to be a big one like this, it can just be a curb or a small step or steps if you've got a second floor, but make sure you're holding on to something for balance if your balance is a little bit off just so you don't fall over or hurt yourself a little bit. So you're going to step up onto the step, and then put the ball of your foot right on the edge. That's why you really want to hold on to something so you don't slip off. It's better to do it with shoes on even though you might not get as much of a stretch because it will grip the top a little bit more, but if you if you feel comfortable enough you can do it with bare foot so then you'll get more of a stretch in that plantar fascia, but just put the ball of your foot on the edge, and then drop your heel down until you feel that stretch. So again, you'll make sure you're holding on to something for safety just in case, and then holding that for 30 seconds, coming back up give it about 10 second break, and then dropping it down again, hold it up for 30 seconds. So that's a really good stretch I like that one a lot. if you don't have a step you can use a wall or something with an edge that you can just prop your foot up on, so the higher you can prop up your foot, the more of a stretch you'll get, and so if there's a wall here, just kind of prop your hands up on the wall for some support, and then just lean forward to get that, I try and keep that leg straight and lean forward, so again holding it for about 30 seconds, come down give it about a 10 second break, and then propping it back up and leaning forward. So that will give you a good stretch too, especially if you don't have a step to to do that stretch on. So now we're going to do some strengthening stuff. So just standing in place again, hold on to something if you need some balance like a sturdy chair or countertop, and you're just going to do some heel raises. So going up on your toes, do a nice controlled motion. So coming up, and then slowly coming back down. If you go up and you feel like you come right back down, make sure you're holding on to something because you want not to fall over, but you want to have that controlled motion going up and down, really stretching out that area and really controlling it to do strengthening as well as stretching. So just start off with about ten of these, and then if that's easy to do, you can work your way up to 20 to 25. And then the last set of exercises is just a balance series. So with the balance that helps those stabilizer muscles in the foot that helps strengthen those muscles down there and helps work out that fascia as well. So as simple as just standing on one foot for balance. Now again if you haven't done this before, or if you haven't done in a long time, hold on to something while you're doing it. So hold on to a sturdy chair or a counter top, and then if that becomes easy when you're holding on, then you can just hold on with one hand, and still doing that balance, and then that becomes easy, then you can just hold on with one finger, and then eventually try balancing without holding on to anything. So just start off with ten to fifteen seconds, take a little break, but eventually you want to work up to trying to hold your balance without holding on anything for about a minute. So those are your stretches and exercises to relieve plantar fasciitis. If you'd like to stretch both sides if you have time, you probably should because sometimes when you have that plantar fasciitis on one side, it might start to try and come on the other side, so make sure to try and stretch both sides. 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