Fix Plantar Fasciitis Fast - Foot Pain Gone (50 )

oh this foot pain this planter fasciitis is just killing me especially in the morning we're going to show you five options how to walk painfree again yeah how was that acting perfect now planner fastis can be a real painful problem and lasts for months actually it typically affects people between the age of 40 and 70 first we're going to show you what is causing the problems with the little Anatomy lesson that's right let's get to it Mike all right my favorite part of the program Mike has volunteered here to sacrifice the bottom of the foot

so we could put some colors on there the green represents the location of the planter fascia it's a very tough tissue that connects from the base of the toes all the way to the calcaneus or the heel the red part represents where vast majority of my patients have a very tender spot that's where the fascia is actually tearing away from the bone or the calanus so when most people think of the planner fascia they just look at the part we showed on my foot but realistically it's part of a longer chain and it actually runs

from your great toe here up around the Achilles tendon into the calf and goes behind the knee all this connects into one long segment and this is critical for how you treat it I'm very interested you called it the great toe it's super great so now we're going to show you five options on how to treat planner fash iders at home so that you get rid of it as soon as possible and you're going to see why we demonstrated or actually uh show the uh whole length of the tissue that's involved with the treatment you'll

see it all make sense now a very common symptom are when you get out of the bed in the morning you put weight on your foot you get severe foot pain if that's you this is something that will help because if you don't do anything about that that'll make the uh healing process go on for weeks or longer so let's explain it briefly when you sleep your foot is planner flexed the planner fascia actually starts to heal in that fashion now when you stand up end dors a flex and put weight on your foot that

stretches a planner fascia planner fascia in the injured hot spot right here actually gets tore apart reinjuring it every morning limiting the healing process and it can last forever so what do you do about it we put a splint on we call a night splint they're very common you can buy a number of them on the Internet or wherever you'd like to now this is Mike's he's been wearing one not right now but you've this and you put it on uh can you go down now normally you would sleep like this now this is adjustable

you essentially pull it up and strap it down like this Mike can you tell what works well for you on this so this isn't going to actually feel like a stretch it's just going to keep your foot in a neutral position so it's not like it's going to be tight when you put it on typically what you can do is wear it right away when you go to bed you may wake up and your calf may feel tight if that's the case maybe not start with it on right away but if you wake up in

the middle of night for whatever reason say you use the bathroom maybe put it on then before you go back to bed that way your foot is in its position before you get up in the morning because this is how you want to be to not tear that planter fascia again now I didn't have planner fasciitis but it also works for other ankle or calf issues right now I've had a number of patients that the only difference they did in treatment for their planner fastis is to wear a nights splint and they noticed it immediately

getting out in out of bed in the morning much less pain and it started to heal and throughout the day much greater progress taking care of the problem okay now if you do not have a splint like Mike has and you don't want to get one you can heal this without it but before you get out of bed in the morning you do need to do some range of motion and specific stretches this morning treatment before you get out of bed we're going to do some stretching now keep in mind we got the blue fascia

uh hole train right here now what you're going to do to start is simply range a motion like this up in the air you can rest your foot here and do at least 10 repetitions it's going to be a little sore at first especially when you go up do it until it feels better and loosened up then the next step is actually do some stretching now the thing is is remember this goes up to the toll you could stretch like this to get the fascia in the heel as well as a calf and hold it

you can hold 15 to 30 seconds or stretch and relax stretch and relax if it's really painful start gently and then progress on after about 10 repetitions it should be good remember the big toe or as Mike calls it properly the great toe pull it back and stretch that that's a critical stretch and it's easy to do as well which is really nice now the next step to do before you get out of bed is actually do a little bit of massage to the planner fascia region on the bottom of the foot you don't have

to work the whole chain or train as Brad just said before so what you could do is circular motions just the whole planner fascia which I've highlighted here or you could do a spling massage which you kind of bring your thumbs together and then pull apart like this whatever feels better for you do that you can do this for 2 to 5 minutes if you want to work around the painful area and it feels good especially after you massage it that is fine if it just makes it worse and really irates it you don't have

to do that area just do the surrounding areas get that planner fascia loosened up and ready to move before you start walking good job all right so that isn't critical that you stretch before you get out of bed do the massage you know a couple minutes I don't know if you can go five minutes your fingers will probably get sore we're going to show some better option of that uh for throughout the day whatever you do once you get up put your shoes on relatively quick so that helps support the fascia so you're not walking

around barefoot in uh do what feels good on your foot now we're going to show you some more massaging you can do because the more you can massage this throughout the day I might be two or three times the better it is and I'm got a little hint right here in my hand so obviously you need to take your shoes off you can do this with your socks on whatever works well simply a golf ball tennis ball or lacrosse ball Mike has an actual massage ball you could use a soft ball the rule is the

harder the ball the more aggressive and the small like the golf ball is going to be the most aggressive at work you could just simply take your shoes off and put a ball underneath your desk if that's the type of work you do and massage it every couple hours Mike you have any more input they even sell little massage balls that are only like three to5 do with little nodules on them that's what I have at home and actually feels pretty good right when using the ball the hardness of the ball and the size of

the diameter makes a big difference the most aggressive would be the golf ball it's hard it's small in diameter but I would suggest starting with a tennis ball that gives a little bit and then you can work that and when that doesn't feel like it's hard enough or aggressive enough then you can go to like a lacrosse ball and work that and the most aggressive is the Ten or the golf ball this happens to be a Nitro number one okay now another good option if you happen to have massag gun like this at home take

advantage of it it'll save your hands and fingers either use the round head or the Airhead that's soft and don't get too aggressive right away don't overdo it even with your hands you can work that planner fascia and I would not go straight in on it with if the ball head you can go sideways now with the Airhead that doesn't work so good but the Airhead softer it's more forgiving it should not hurt you should feel like a good massage like Mike said don't go over that painful spot if it hurts only do that if

the massage actually makes it feel good after a few seconds you can work that work that massage here now this is a critical part seeing how we're working this we're also going to work the muscles up in this part of the chain because when these muscles get tight that puts stress on the tender area and we'll make a significant difference on making it feel better so you're going to work this large calf muscle Mike do you have any input you do this a lot I have some knots in my calf so that's a little touchy

for me so I'm not going to push as hard here right so if I have a knot right there and it really hurts to go over that don't beat it up actually work around that knot be gentle with it and then you get closer as it loosens up you may spend three to five minutes with this and not get a sore hand they're a wonderful tool so after you massage a calf muscle it is good to stretch it as well you can do this throughout the day if you do not have any devices you can

simply go up to a wall like this say I'm going to stretch my left calf I'm going to put it behind me have a straight knee like this notice that my toe is pointing forward I'm not turning out like this and the more I start to lean forward and look up the more calf stretch I'll feel if I'm back here I don't feel anything soon I start bending more and pushing I will feel a good calf stretch there it is critical that you keep your heel to the floor like Mike is doing here yes if

it lifts up that does not make an effect of stretch so stretch like this now another great benefit stretch with a straight knee and then try and keep your heel on the floor and slightly Flex the knee that stretches a different muscle you get the uh Solus that way versus a gastrus you don't need to know that but actually just do that a few seconds each way to be complete okay now if you happen to have an incline board this is mine actually made it we have a video on how to make one very cheaply

if you're handy and you got some few tools otherwise you can buy them pretty cheap this is my favorite way to stretch a calf it just works better it's not so much work and it's a little more effective Mike you have any comments on the incline board to make it more aggressive if I'm standing here I feel nothing the closer my other foot gets even with the board or even in front of it then you're going to feel much more of a stretch again you're going to straighten your knee out and yeah this hits it

well yeah they they're wonderful device now this technique we're going to show you is how to change your walking to take the stress and pain off that planter fascia almost everyone when they walk they heel strike and the force goes through their body through their heel and that puts a lot of stress on that fascia that tender area we need to change that Mike is a excellent uh person to do this because he's actually changed his walking to the soft knee which actually helps the planter fast itis strain go ahead Mike so when you're going

to land when you're walking with soft knees you're going to land more on your forefoot or you can land with kind of a flat foot like this the whole goal is to not be heel striking like this so for foot or flat foot whatever is comfortable for you when you're actually walking what you're going to do is take smaller steps notice I'm not going to be stepping as far as normal I'm going to be taking shorter steps and I'm going to be landing on my for foot like this as you get comfortable doing this you

might start to go more of a flat foot it will take some time to get accustomed to your gate pattern is going to slow down initially but over time it'll start to return and feel more natural just make sure you're landing on your forefoot and you're not locking your knees out when you're walking I'm having nice bent knees a good way to learn how to do this I have found personally is I walk around the house with my stocking foot or Barefoot on a hard floor and you can feel when your heel strikes in in

that normal pattern versus the forfoot it's much more comfortable and it's it's like a quiet soft walk taking the stress and you'll feel pain reduction on that painful heel as well nice job Mike nice shirt thanks I don't know them now if you're one of those people has had planner FAS itis have been bothering you a few weeks take these steps to heart do them every day it will improve and you'll have progress and success good luck and Mike has some more to say don't you Mike yes another important key feature of planner fastis is

your Footwear you are wearing we're not going to talk about it in this video but if you want to check out the video linked here we explain it all in detail and you'll know why we have abused and cut holes in these shoes it's very clear these are Bob's shoes we make them wear them all the time bad famous physical therapist on the internet