Heel pain exercises (Plantar Fasciopathy)
HTML-код
- Опубликовано: 1 июн 2024
- You can sign up for an account and access totally free strength, cardio and balance workouts here: bemobile.physio/start-exercis...
In this video we are going to show you some exercise progressions for improving heel pain associated with plantar fasciopathy.
Anyone who has experienced heel pain associated with the plantar fascia knows how challenging it can be to keep active...
Especially when every step is so painful!
So it’s super important to get on top of plantar fasciopathy - not only so you don’t get that dreaded pain in your heel, but so you can still get in plenty of exercise.
Watch Ollie and Jack as they discuss a little bit about 'Heel Pain' and then demonstrate what exercises you can do to help overcome and avoid it.
I used to keep a tennis ball under my desk at work which helped a little and have done most of these exercises which helped a lot. Its hard to explain the pain to someone who has never had it..it’s excruciating. One of the things that helped me greatly was getting arch supports for my shoes and buying shoes that had the arch supports there. After doing that, I haven’t had any issues for over a year.
Fantastic!
I am so glad I watch your video I will share on my blog to allow our ladies who suffer from this to watch your video.
Thank you Nan, for your feedback and sharing our content!
I agree about the arch support in shoes. I had this pain some years ago, did some exercises suggested by my doctor and changed my shoes and I've had no problem since.
Great to hear this!
Thank you both. I saw a local physiotherapist last week for some strapping so I wouldn't roll the ankle and outer foot again. It worked that far but the strapping caused problems in my heel. Agony again but a quicker recovery after each agony episode this week. This week too she gave me a couple of simple exercises which I will add to what you have illustrated here. I still have some swelling in the original site (ie just below the ankle in a semi circle around the ankle bone). The ligaments are still somewhat inflamed, but I have had problems with Plantar Fasciopathy for at least 2 decades usually working through Podiatrists but no one really suggested exercises that made sense. Yours do and the local physio's exercises so similar also do. So I will get moving again. I also understand about the overload issue too, but remember that in 1998 I contracted a Ross River like virus, and being on my own had to keep managing the livestock, my income and my university studies as best I could, Again the pain in my lower limbs especially my feet was indescribable but I kept searching for answers so I could get back to being my very mobile self. I wish I knew about the exercises ou have just demonstrated then! Again, thank you!
Thank you for sharing your story Helen. For long-term management and strengthening, exercise is an excellent solution. Best wishes!
I cannot wait to get home from work and do these! My job involves walking around daily and I have just taken up the gym and bang, this has occurred in my left heel. So frustrating!
We understand your frustrations! Let us know how you go, and if we can help further :)
Just what I needed. Lately I have noticed that I am getting flat feet. Also I do not get any pain, these exercises would be good to build up the arch. Although most of these exercises are already built in to my daily routine exercises, but not in sets of 3. I will do them now in sets. Thank you guys.
Perfect! thanks for checking out the video :)
I was completely disabled from plantar fasitis until I saw a video that used a roller on your calf muscle I got my husband to use a rolling pin on my calves it really hurt but it totally got rid of my heel pain and if I feel a twinge I get him to do that again
Thanks for sharing Helena! There are long-term benefits you can get from exercises; if you do have issues with your heel again, give them a go!
With my Job I am on my feet all day and by the time I 'd arrive my arches and heels would be in down right agony, I purchased myself a foot massager which I use everyday after work It gives me some relief! I will definitely do these exercises.
That's great Rina, you have a great two-step solution! best wishes
Thanks for sharing your knowledge.
I always recommend a combination of massage therapy, kineisiology taping AND exercise for the best outcome. 🙏
Thanks for tuning into our video!
Thanks for sharing. Do you have any exercise advice for meralgia perisetica. Had pain in side of thigh for about 5 years
Hi Yvonne, thanks for the message. It is important the continue to pursue exercise, but at a level you can tolerate. This can mean modifying exercise, or choosing a different set of movements that are more comfortable.
We have an excellent video regarding how to modify exercise that may be painful - check it out: ruclips.net/video/SyYmmWDCBuI/видео.html
Hope this helps!
Hi guys, great content as always. I've had plantar fasciitis in both feet, to cut a long story short I finally managed to get back to walking outside by using Vasyl red orthotics. Game changer. These days I walk up to 10 km's but am often feeling it not in the heel with each step but in the actual arch, as though my fascia is tight. I can be very sensitive. Am wondering if the orthotic could be aggravating my arch? Also I still hobble a lot when I get out of bed, I feel it in the calves, they feel tight. (I snapped my L achilles tendon 32 years ago). Thanks for all your help.
Hi Diane, thanks for the message.
Regarding the use of orthotics in your case, the likely explanation here is that it is helping you walk with ease by lessening the work your muscles do, which may be comfortable but does not help you strengthen your plantar fascia and calf muscles in the long-term.
What we recommend is to slowly wean off the use of your orthotics, whilst including plantar fascia exercises to better strengthen and improve their capacity to work on their own. Hope this helps.
@@bemobilephysio It helps a lot as I was considering whether to continue with orthotics or not. Thanks for your response, I'll look up plantar fascia strengthening exercises and see how I go.