Top 10 Exercises for Plantar Fasciitis Demonstrated
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- เผยแพร่เมื่อ 15 มิ.ย. 2024
- In this video, Maryke provides a comprehensive guide to exercises for plantar fasciitis. The exercises are divided into three stages: early rehab, mid-stage rehab, and final stage rehab. She explains how each exercise helps with the recovery process and how they can prevent plantar fasciitis from recurring. The video also includes important exercise guidelines and progression criteria to help viewers decide which exercises are appropriate for their current stage of recovery.
🔥Check out the plantar fasciitis rehab plan in the 📱Exakt Health app: geni.us/SIP-TH-cam - The app is aimed at runners 🎉Get 1 month FREE with Discount Code: MARYKE
👉 In the video, I recommend that you wear supportive shoes for some of the exercises. Here are two good examples:
✅ Hokas: geni.us/GnAq
✅ Asics: geni.us/e1PX
🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: www.sports-injury-physio.com/
📽️Videos you may find useful:
▶️ Plantar Fasciitis Causes, Symptoms & Treatment: • Plantar Fasciitis Caus...
▶️ Stretching Exercises for Plantar Fasciitis: • How to Massage Your Pl...
▶️ Massage for Plantar Fasciitis: Coming in two weeks (in the meantime, see link to article below)
🖊️Article links:
My top 10 exercises for plantar fasciitis: www.sports-injury-physio.com/...
Plantar fasciitis stretching - What muscles to stretch and how to get the best results: www.sports-injury-physio.com/...
Massage for plantar fasciitis - Does it actually work? Research update and demo: www.sports-injury-physio.com/...
📚Chapters:
00:00:00 Introduction
00:01:16 How exercises help treat plantar fasciitis
00:03:18 How exercises help prevent plantar fasciitis
00:04:05 General exercise guidelines
00:04:45 1. Stage of recovery
00:06:15 2. The exercises should match your goals
00:07:25 3. How often to do the exercises
00:09:47 4. Your fitness and strength
00:10:20 5. How to use pain to guide your rehab
00:12:39 Introduction to Plantar Fasciitis Treatment Plan in the Exakt Health app
00:13:22 Early stage plantar fasciitis rehab exercises
00:13:37 1. Toe grabs
00:16:26 2. Calf raises - Double leg
00:20:14 3. Balance
00:22:58 4. Box squat - Double leg
00:27:06 Mid stage plantar fasciitis rehab exercises
00:27:11 1. Calf raises - Single leg
00:31:56 2. Balance - Turning head
00:34:33 3. Lunge dips
00:36:50 Final stage plantar fasciitis rehab exercises
00:37:05 1. Calf raises - With weight
00:43:22 2. Box squat - Single leg
00:45:44 3. Hops - Double leg
00:47:46 How the Exakt Health app can help
00:48:19 How we can help
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👌If you want to show your appreciation for the advice you found here, you can support my channel by making a donation via PayPal: bit.ly/SIP-channel
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References:
1. Rathleff MS, Mølgaard CM, Fredberg U, Kaalund S, Andersen KB, Jensen TT, Aaskov S, Olesen JL. High-load strength training improves outcome in patients with plantar fasciitis: A randomized controlled trial with 12-month follow-up. Scand J Med Sci Sports. 2015 Jun;25(3):e292-300. doi: 10.1111/sms.12313. Epub 2014 Aug 21. PMID: 25145882.
2. Caratun R, Rutkowski NA, Finestone HM. Stubborn heel pain: Treatment of plantar fasciitis using high-load strength training. Can Fam Physician. 2018 Jan;64(1):44-46. PMID: 29358253; PMCID: PMC5962984.
3. Cheung RT, Sze LK, Mok NW, Ng GY. Intrinsic foot muscle volume in experienced runners with and without chronic plantar fasciitis. J Sci Med Sport. 2016 Sep;19(9):713-5. doi: 10.1016/j.jsams.2015.11.004. Epub 2015 Nov 22. PMID: 26655866
4. McKeon PO, Hertel J, Bramble D, Davis I. The foot core system: a new paradigm for understanding intrinsic foot muscle function. Br J Sports Med. 2015;49(5):290.
5. Cotchett, M., Rathleff, M.S., Dilnot, M. et al. Lived experience and attitudes of people with plantar heel pain: a qualitative exploration. J Foot Ankle Res 13, 12 (2020).
6. Harutaichun P, Boonyong S, Pensri P. Differences in lower-extremity kinematics between the male military personnel with and without plantar fasciitis. Phys Ther Sport. 2021;50:130-137.
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👉 In the video, I recommend that you wear supportive shoes for some of the exercises. Here are two good examples:
✅ Hokas: geni.us/GnAq
✅ Asics: geni.us/e1PX
🔥Check out the Plantar Fasciitis rehab plan in the 📱Exakt Health app: geni.us/SIP-TH-cam
- The app is aimed at runners🎉Get 1 month FREE with Discount Code: MARYKE
If you buy anything via these links, we may get a small commission at no extra cost to you.
Thank you for the suggestion. We've added it to the list.
Excellent instructions! Can’t wait to try these
Please do!
This is amazing
Best. Absolute best video I have found for exercises!! THANK YOU 🙏🏻
You're welcome!
What a great video! Thank you so much for all the progressions and the details in how and why to do the exercises!
You're welcome!
Brilliant . Thank you for all the advice.
My pleasure!
What a great video! I can’t thank you enough. I developed plantar fasciitis from pickleball. I am seeing a doctor. He does not think I have a tear but we are still going to have an ultrasound of the foot to rule it out. The doctor never gave me exercises but just a script for physical therapy. I have been watching online videos and doing the exercises myself which have helped tremendously. The exercises I have been doing are the same or similar but you break it down into the 3 stages which I love. You also tell me how many reps, etc. You are so good at explaining the exercises and showing them being performed. Yours was the first video to talk about incorporating weight in later stage as well as the jumping exercise. Currently I am only in the mid stage. Thank you so much!!
You're welcome, and good luck with your recovery!
Wonderful and insightful video!
Glad you found it useful!
Wow, this is a great video, ty for this🙏🏿
You are welcome
Very clear and logical. I will try and report back
Thanks for watching!
Very informative and helpful.
Glad it was helpful!
Thank you so much for the information and the wonderful explanations and instruction. My physio relative has also recommended I first see a Podiatrist; as my symptoms are a little confusing😊. In the meantime, I will take things slow as I am not ultra fit (but am gradually losing excess weight, doing ketovore, weights and floor exercises). This is the best video I have seen (and I have watched a lot!!). Thank you again.
You're welcome, and good luck with your recovery!
Excellent video. Thank you!!
You are welcome!
Great video Maryke, as usual :-) I have done some research on plantar fasciitis but it seems the state of the current research is underwhelming. I feel that tendinopathies, for example, are better understood. It seems like you would prescribe a protocol of progressive strength training which I also think holds the most promise. In your opinion, how long would it take for someone to recover from plantar fasciitis using this protocol? Have you seen patients recover from using such a protocol?
It really depends on how long they have had it for. If it is relatively new case (fewer than 4 weeks symptoms) it is actually more important to off-load the foot but older cases respond better if adding in the strength work - it usually takes about 4 weeks of strength work to notice a difference and most people have really good results in 12 to 16 weeks. Some longstanding cases need a much longer time but it depends on the case.
I only did the first 3 exercises and after 1 day I am practically pain free. 😃
Glad to hear that!
You didn't have PL then.
Hey, love your video! Previously to cope with plantar fasciitis, I did single-leg heel raise and one of my feet developed metatarsalgia (right now I'm coping with metatarsalgia as well smh). How should I proceed if I want to do the heel raise exercise to strengthen my plantar fascia for recovery? Any advice or suggestions help! Thx in advance!!!
You actually will have to cut the heel raises out for a while and first let the metatarsalgia settle - otherwise that can become more of a problem than the plantar fasciitis. Us the balancing exercises and toe scrunches to strengthen your plantar fascia instead. Or if you really want to do the heel raises, do them
1. with very cushioned running shoes on and
2. don't lift too high
Gotcha! Thank you so much for your reply & great advice!!!@@SportsInjuryPhysio
Hi Maryke. Thank you for your informative videos. Your series about plantar frasziitis is very convenient for me because I have just gone through too much of this injury and put on socks without shoes. The reason for this was that I got such a painful pressure on my little toe through my new trekking shoes that it was not even possible for me to wear my old usual shoes. Unfortunately, I kept walking barefoot at my home even after the pressure point subsided and thus overloaded the plantar fascia due to the lack of support of my shoes. My question would be whether it is enough, in addition to the exercises you show in the video, my old shoes with which I could always walk long distances without problems at the plantar fascia to support the plantar fascia, or whether I should definitely wear insoles.
Insoles are not always needed. If your feet feel comfortable in your old shoes, then they may have enough support. Insoles are sometimes just a good crutch to help the plantar fascia recover to a point where you can then slowly wean yourself off them.
@@SportsInjuryPhysio
Thank you for your quick reply. Then I will continue to move in my usual shoes and stick to the tips and exercises.
Hi Maryke. I was at the MRI today because of my complaints in both feet. The result is a diffuse ventral oedema of the archilles tendon on both sides, peritendinitis of both archilles tendons, inconspicuous approach of the plantar fascia on the calcaneus on the right and left as well as a minimal oedema in the attachment area of the plantar fascia. So according to orthopaedists, no plantar fasciitis. Do I now have to change my training plan for rehab to the Archilles tendon because of the findings or is the procedure the same? Regards, Thomas.
Hi Maryke. I probably threw myself back in rehab by increasing too quickly in the calf lifter exercise 🙈 . Instead of starting this exercise as you suggest with shoes and with both legs, I let my orthopaedist persuade me to do the exercise directly barefoot and with one leg. Now I have severe pain under my feet and on the outside again. I also have them when I sit. Especially with the pain on the outsides, I am overwhelmed. Can the pain on the outside, on the outside, on the outside, be a kind of muscle soreness because I don't know if the plantar pain can also radiate until then? Another question mark arises in the context that I have been wearing new Altra Timp 4 with customised insoles for a week, which I only wear for two weeks. Which is also the exact trigger, probably a mix of everything, I won't do anything about exercises until the pain has settled so far that the pain level makes a training meaningful. And what I have not paid attention to all the time and will also slow down my rehabilitation is that at the beginning the pain reduction is not in the foreground, but that the pain through the exercises afterwards does not get stronger. I wish you a nice sunny Sunday, Thomas.
Hi Thomas - It an be super frustrating when you flare the pain up but now you have at least learned a valuable lesson and won't make the same mistake again. As for the pain on the outside of the foot - that is not typical for plantar fasciitis. It is difficult to comment on what that may be without assessing you but the most likely cause is often the peroneal tendon - this video has more info about that and can help you understand if it is that or not: th-cam.com/video/MroDMgDAgJk/w-d-xo.html
@@SportsInjuryPhysio
Hi Maryke. Thank you for your reply and the link. According to the MRI of my feet, there is no statement for tendonopathy. The problem actually arose with the Altras in combination with the inserts made for me. By supporting my arch of my foot, I have the feeling of burdening my outer edges of my feet more than before. It also occurs on both sides at the same time and goes away again after a while. That's why I actually suspect my deposits. And admittedly, I burden the outsides a little when I stand barefoot in the shower because I am afraid otherwise to burden the plantar fascia too much. Especially after the three days of the week on which I do my exercises for the treatment of plantar aziitis. Three sets of 12 repetitions squats, then 3 sets with 9 repetitions calf lifts, this time with shoes and half radius of movement as the highest point. Then 5 sets to 12 repetitions towel claws without towel and the same with toes yoga. Finally, then 6 minutes of calf rolls. I still leave out Wading stretches, because I can't tolerate the extra pressure under my feet at the moment because otherwise there will be too much pain afterwards. Or should I rather focus on the calf lifter exercise, as I have been doing the squats regularly for two years and therefore actually cannot be any weaknesses in the upper muscle chain. I didn't get plantar fasciitis through excessive training sessions but through my much too long standing and less that go on hard ground over a period of more than two months. Also during this time, I did my exercises for the gluteal and leg muscles. I hope that you are not annoyed with my execution and thank you very much for your answers. Regards, Thomas.
Exercise starts at 13:40
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