Plantar Fasciitis: Stretch or Strengthen?
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- เผยแพร่เมื่อ 4 มิ.ย. 2024
- Plantar fasciitis or fasciopathy (PF) is the most common cause of heel pain and occurs in sedentary and active individuals. The pain most commonly occurs at the front of the heel where the plantar fascia attaches to the heel bone (calcaneus).
Symptoms are typically sharp in nature and present after initially standing in the morning, after prolonged standing or when returning to standing after being seated for some time. PF is more common in runners and overweight individuals and can be associated with other factors like arch type, lower quarter strength and overall ankle and foot mobility.
In this video are four foot-focused drills that can help to reduce pain associated with this condition.
1. Soft Tissue Mobilization: using a ball, as demonstrated in the first video, can be used to help reduce sensitivity in the plantar fascia. Roll back and forth for 30-60 seconds.
2. PF and Gastrocnemius Stretch: this stretch places the toe in dorsiflexion and the knee in extension, which will put the plantar fascia and gastrocnemius muscle on stretch. Hold 20-30 seconds and repeat as needed.
3. PF and Soleus Stretch: this is the same as the last except for the knee is flexed, which puts gastroc on slack, targeting soleus and the plantar fascia.
4. PF Loading: this is the most important exercise for preventing recurrence. By again placing the big toe in dorsiflexion, the plantar fascia is put on tension. Then, a calf raise is performed, to further load the tissue. Over time, this exercise will increase the capacity of the plantar fascia and decrease your chances of having this pain again. Perform 3 sets of 8-12 slow repetitions every other day until pain resides.
Reference: Rathleff MS, et al. 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. (pubmed.ncbi.nlm.nih.gov/25145...)
For the past two to the three weeks I’ve been suffering I’ve been having severe ankle pain and foot pain leading me to try all kinds of remedies that never worked! I finally came across this video and tried the last exercise and I immediately felt relief!! The pain was so unbearable I thought I would never be able to walk normal again! I definitely will continue doing these exercises! You have no idea how much this video and helped me!! Thank you thank you!!!!
That is so great to hear! Which exercise was the most helpful?
@@RehabScience Calf Raises
Thank you so much!!!
You're welcome!
What if you have an anterior pelvic tilt will this affect these stretches?
Can avascular necrosis in ankle can be heal with excerisce
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How rest Anterior tibiofibular ligament is thickened-chronic sprain. Recovery time???? Plz reply
I know it's been 6 months for you, but I personally just had a ATFL surgery last September. For sprains, if your ankle is swollen, do RICE (Rest, Ice, Compression, Elevation). If the swollenness doesn't get better in 3-4 days you should consult with a doctor. However, if it does get better, you may start some ankle strengthening exercises like the ones that are in this channel. But if it is chronic as you said and it has been 6 months please contact a healthcare professional. Disclaimer: I am not a medical professional, this is just personal experience from what my surgeon told me.
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