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Last Updated: December 18th, 2024 at 11:30 pm
| Fight Plantar Fasciitis Your foot hurts while you stand You swing out of bed and put your feet on the ground Ouch! you say to yourself as you try putting weight through your feet It’s at its worst first thing in the morning Once you get started moving, maybe it feels a little better But every time you stand up after sitting for some time Ouch! you say to yourself as you try putting weight through your feet You poke the bottom of your foot and it hurts You my friend, might have plantar fasciitis What is that and what can be done about it? I’m glad you asked |
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| The plantar fascia is a band of fibrous tissue that lives on the undersurface of the foot This baby keep the whole thing together It helps create and support the arch of the foot It stores passive energy to make your foot more springy And sometimes, it gets pissed off Maybe you’ve heard some people suggest rolling your foot on a frozen water bottle to help relieve the pain That can help with symptoms in the short term, but its not fixing the problem The main thing you’re going to want to do to treat this in the early stages, is STRETCH the plantar fascia How do you do that? We’re going to turn to the big toe to help us |
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| As the big toe extends backwards, it STRETCHES the plantar fascia This big toe extension happens naturally during the back component of a running stride As your leg travels behind you, your big toe is the last thing to leave the ground As you push yourself forwards with your ankle, your big toe extends Below is an image of a simple stretch you can do to STRETCH the plantar fascia I recommend my patient’s to perform all stretches for a cumulative 60 seconds |
 In a seated position, cross your legs, grab your big toe, and pull it backwards(sorry for the blurriness) |
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