Plantar Fasciitis Part II 🏋️♀️
If you watched my previous video.. I discussed how to stretch both calf muscles and work on strengthening the calf muscles with an eventual progression to eccentric strengthening - that’s where you control the motion on the way down.
For part II we are going to focus on:
1️⃣ Great Toe Mobilizations
The big toe is the primary driver of the foot. When walking, it assists with tightening the fascia and stabilizing the foot. However, if you lack the mobility then it won’t do it’s job and can be one of the main culprits in plantar fasciitis.
Start by grasping your mid-foot with your thumb and fingers (this helps to stabilize the foot so that you can focus on the great toe) then grasp the big toe at the base and work on bending and extending it. Make sure that you are working on the lower joint (MCP joint - the joint at the base of the toe) and not the upper joint (IP joint - the joint right below the toenail).
2️⃣ Half-kneeling ankle mobility
🐿 This is a great exercise to restore intra-articular (inside the joint) mobility. There can be two reasons for lack of ankle mobility - tissue restrictions (AKA tight calves) or joint restrictions as I just mentioned - lack of stability/motor control can be a third reason but we’ll tackle that on another day!
⛹️♀️ Perform this exercise by kneeling down and placing one foot a few inches away from a wall. While keeping your heel on the ground, lean forward and attempt to touch knee to wall. Perform in 3 directions - forward, left, right. Perform 5-10 reps for 3-5 sec hold.
3️⃣ Lacrosse Ball Roll Out
🧐 This should have been the first one I discussed but they didn’t have a lacrosse ball in the gym I was at. This one is simple but very important! Take a lacrosse ball, tennis ball or freeze a water bottle and roll out the bottom of your foot. Focus on the portion between your heel and the balls of your feet. Roll out anywhere from 1-3 minutes and move in various directions. #ksfitnessco - 5 hours ago