3 Stretches To Melt Plantar Fasciitis
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- Опубликовано: 25 мар 2023
- Plantar fasciitis and heel pain can be incredibly uncomfortable and limiting. Fortunately, there are simple stretches you can do to alleviate the pain and help your feet feel better. In this video, we'll show you three stretches that are effective at relieving plantar fasciitis and heel pain.
The first stretch is a quadruped plantar fascia stretch. Stretch your plantar fascia by getting on your hands and knees and rocking back and holding for 30 seconds.
The second stretch is a plantar fascia stretch at the wall.
The third stretch is to grab the big toe and stretch it into adduction. This will improve blood flow to the plantar fascia and reduce pain.
Try this in standing and see if you can keep your toe in that position to help with heel pain.
Do these stretches regularly to help alleviate plantar fasciitis and heel pain. If you're experiencing chronic pain or discomfort, be sure to consult with your healthcare provider.
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The material and content contained in this channel, website, products, emails, or messages is intended for general guidance only and must never be a substitute or attempt to replace an actual evaluation, diagnosis, or treatment. Always seek the advice of your physician, physical therapist, or other qualified healthcare professional (that specializes in human movement ) with questions you may have regarding your medical condition. Any injury sustained or perpetuated while performing these exercises or activity changes is solely the responsibility of the individual performing these exercises or changes. Movement Project and its partners disclaim any and all liability from injury sustained from performing the exercises or changes demonstrated in this video while you, the viewer, claims full responsibility. To the extent permitted by mandatory law, Movement Project shall not be liable for any direct, incidental, consequential, indirect, or punitive damages arising out of access to or use of any content available on this channel, regardless of the accuracy or completeness of any such content. 
Хобби
I’m in so much pain every morning I can barely walk. This morning was one of the worst. I decided to do some research and found this. Literal instant relief!! Thanks so much!!
Oh wow! Fantastic, so glad it helped. Give it a like and share to help give it a push
Omgggggggg! God bless you- this is amazing. I had injections and everything… this was INSTANT! Thank you
I have the same thing and I got a pair of Birkenstock shoes and they’ve healed my feet along with stretching like this. Also Fulton insoles help a ton if you want to wear your old shoes.
I was in so much pain from sore feet after a walk in the mountains that I was thinking about going to a foot doctor until I ran into this video. It really saved my life. My pain is gone and feet are stronger than ever after trying your techniques. Thank you so much lots of 🙏 🙏 🙏 blessings to You❤❤❤❤
I’ve been stretching for months, and it only got much much better after I slowly started training calves, the tibialis and legs. I came up with this because I’ve been having issues with piriformis syndrome, and started doing the same for that.
The toe thing is a huge relief. I've been trying to be conscious of it as I walk and it makes a big difference
I haven’t had pain in a year, then bam out of nowhere I’m in so much pain I can hardly walk. Definitely going to start these !
Also change your shoes, our feet are designed to walk flat and toes spread out wide. Especially if you're heavy it's a must
What shoes do you recommend I just started having pain in my heel an I’m trying to do everything to prevent it from getting worse
I can’t walk barefoot 😢
@@cashninja727I saw a big change with Sketchers.
All orthotics are ugly af tho thats the problem. I'll take the flat feet and keep my air maxes lol
@@cashninja727check out the Altra lone peak trail runners. They are famous for their wide toe box that allow your feet to splay out when you step and also the “zero drop” platform which basically means there is no height difference between the heel and toe of the shoe like most shoes have. It simulates walking barefoot which isn’t going to be for everyone but for me has been a game changer while hiking. Worth looking into
I did this and instantly feel better. So strange but thanks!
Fantastic!
I tried these stretches
It helped me a lot
I’ve tried many other stretches but these three really are helping me to really melt plantar fasciitis
Thanks a lot
May you be rewarded beautifully
Glad they are helping you! Consistency with stretching is the key.
Be sure to get 5 minutes per week and you'll be good!
Any Muslim’s watching this knows what these exercises are.
❤❤❤❤❤❤❤Love your videos
Thank you.
I hope it’s going to help me.
I am desperate. 😢
You got this!
I suffer from these its painful I'll definitely try these...
Thank you
Good Luck!
Oh my goodness, thank you
You are so welcome!
It worked thanks a lot brother i got some instant relief
Good to hear!!
I think this video just proved that plantar fasciatis is NOT my problem. Haha thanks!
Thank you ❤
You're welcome 😊
I suffered from "plantar fasciitis" for over 20 years. Bought all the orthotics, went to physical therapy, saw a lot of foot doctors. Nothing worked long term. Then I tried zero drop/barefoot shoes. I only changed my work shoes, which I wear for 10-12 hours a day. After 1 month, I feel no foot pain. None. I run up and down stairs. I walked 3 miles straight without any pain. I can jump up n down no problem. I just ordered a jump rope from amazon. Try the shoes. All that support might be the problem.
I'm sorry you suffered for so long. This is a great example of the importance of dosage. The things done in therapy but even when combined with exercise, probably added up to 5-6 hours per week. The shoe example you described was 50-60 hours per week! Need to exercise caution as this can certainly be an overdose for some . Congrats on fixing yourself!
You mean walking barefoot has improved your condition? I’ve always read recommendations of wearing comfy sneakers/ silicone soles etc
@umis941 yes. I'm not saying this is for everyone, but after trying everything else over 25 years, this is the only thing that's had a positive effect. Something about the foot being in a more natural state. I now run up n down stairs for exercises and have started jumping rope! These were impossible with my cushy shoes and orthotic inserts
my foot hurts so bad. I walk all day at work, in and out mail truck and my right foot burns in the bottom in the arch, the part you'd stand on your toes. and the outside of foot.
Cant do that too much pain
It works👍
Glad it helped you!!
I have to try this because my left heel has been in pain for a week. I'll report back!
Omg....u are my savior
I'm glad it helped you!
Great video i am still doing it and feeling a whole lot better. Taking showers and baths help as well.
Wonderful!
but so why exactly are all the shoes sold in stores and on tv make your feet pinch together (the opposite of how they’re supposed to be)
I think this is what I have. Thank you I will try these stetches.
Good luck! Hope it helps!
why do some doctors say don’t stretch an inflamed fascia?
Hi can I ask what’s wrong with my leg when I’m standing up my bone on the heel keeps adjusting left and right please telll me how to fix it
This stretching really healed me and my husband.. Thank u so much for this ❤❤❤❤
Glad it helped! Thanks for the comment!
DO NOT, push through the pain and stretch if you have a torn ligament.
That first stretch was way too much for me. I’ve had plantar fasciitis for over two years and it’s just progressively getting worse. I have to start with small stretches.
I recommend epsom salt foot bath. Helps circulation, melts fascia a bit and then maybe you could apply stretches less painfully.
Good luck ❤
@@TheDespiser9 progressively has gotten worse headed for surgery. I will be going for a second opinion before I do so.
I’ve had PF since last summer, both feet. Right seems a little more worse. I iced it daily and use the brace at night. (Which I don’t believe the brace works, by mid night your foot is numb and even more painful. Stopped wearing that. In December 2023 I noticed a small cyst like ball in the high middle of my foot, center part of my PF pain. Also two bigger lumps behind my 4th & baby toe on right foot. Very painful to touch and walking. I noticed Idaily has helped reduce the size of the cysts like ball in the middle of foot. Thank you for the stretching tips, I hope I can get new relief soon.
Good Luck and be sure to incorporate strengthening!
I’ve never understood the first one. The only thing it does for me is putting uncomfortable pressure on my big toe. Like I’m about to crack it.
It strecht the plantar fascia, reliefs pain. Works for me😀
@@uguriomu Yeah, that’s what I don’t get. How is it not bending your toe too much?
Yeah felt the same, you know your body. I tried it two days ago and felt the breaking pain for the first two stretches. Put after the second time today it unconformable but less painfull and have more range of motion. Try it again and try push past the last time you did it even if its just a millimeter it felt better for me.
@@the.hangryman Will try it - thanks, brother
🙏🏻🛐👼😇💐🙏🏻
The one where you stand on the wall how many times a day do you do it ??
Stretching is found to be efffective with 5 total minutes per week.
If you do 30 seconds 2x/day you're good!
5 to 6 times a day
Problem is in the back thats why
This made it worse, caused red bruising and tender swelling in the center of my foot below the ball
The first two I question because your stretching something that's already inflamed
You are correct if it is truly acute and inflamed. In chronic cases, this is RARELY the case. It's an issue of not enough blood flow and mobility. Most plantar fasciitis is actually '"osis".
I got the fix stop wearing shoes
Hey can anyone tell me is it life time pain bcs in just 16 and having it I wake up in morning and my heel pain 😰😩
I will die from pain if i do this..😢
No , pain at first then everything will become comfortable. You can again run , jump and do other physical activities
@@Bihari_Lala_69 tru im doing this every morning and now im fine :)
@@D4rkyyyyyy happy to see u doing well
Stop Mastuabtion will be All right 😢
How masturbation is connected to it