3 Stretches To Melt Plantar Fasciitis

Рет қаралды 262,679

Жыл бұрын

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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If you have any difficulty or discomfort performing any of these moves, reach out to your movement specialist to identify the true root cause. Physical Therapists are uniquely trained in the musculoskeletal system and best suited to determine these deficits!
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Пікірлер: 70

@justinhopper5637 6 ай бұрын

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!!

@MovementProjectPT 6 ай бұрын

Oh wow! Fantastic, so glad it helped. Give it a like and share to help give it a push

@TheGODKISSED 4 ай бұрын

Omgggggggg! God bless you- this is amazing. I had injections and everything… this was INSTANT! Thank you

@noahvillarreal7383 3 ай бұрын

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.

@NetiNeti-gm5bz 9 ай бұрын

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

@cashninja727 6 ай бұрын

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

@umis941 6 ай бұрын

I can’t walk barefoot 😢

@RockeraMJJ 5 ай бұрын

@@cashninja727I saw a big change with Sketchers.

@user-s4k9s399 5 ай бұрын

All orthotics are ugly af tho thats the problem. I'll take the flat feet and keep my air maxes lol

@JUNO-69 4 ай бұрын

@@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

@blazinwolf 4 ай бұрын

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

@ellasays 9 ай бұрын

I did this and instantly feel better. So strange but thanks!

@MovementProjectPT 9 ай бұрын

Fantastic!

@user-sl8pn7pj1h Жыл бұрын

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

@MovementProjectPT Жыл бұрын

Glad they are helping you! Consistency with stretching is the key. Be sure to get 5 minutes per week and you'll be good!

@user-fg8dq6tf2d 4 ай бұрын

❤❤❤❤❤❤❤Love your videos Thank you. I hope it’s going to help me. I am desperate. 😢

@MovementProjectPT 4 ай бұрын

You got this!

@All_in_one173 6 ай бұрын

It worked thanks a lot brother i got some instant relief

@MovementProjectPT 6 ай бұрын

Good to hear!!

@catspjs6229 5 ай бұрын

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 !

@faizajohnson9401 11 ай бұрын

I suffer from these its painful I'll definitely try these... Thank you

@MovementProjectPT 11 ай бұрын

Good Luck!

@naomilizama4218 7 ай бұрын

Oh my goodness, thank you

@MovementProjectPT 7 ай бұрын

You are so welcome!

@angelbabyyy82 6 ай бұрын

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.

@nweditor875 2 ай бұрын

Great video i am still doing it and feeling a whole lot better. Taking showers and baths help as well.

@MovementProjectPT 2 ай бұрын

Wonderful!

@sushiboy4595 Жыл бұрын

I think this is what I have. Thank you I will try these stetches.

@MovementProjectPT Жыл бұрын

Good luck! Hope it helps!

@ravithangappan7338 8 ай бұрын

It works👍

@MovementProjectPT 8 ай бұрын

Glad it helped you!!

@raekell Ай бұрын

I think this video just proved that plantar fasciatis is NOT my problem. Haha thanks!

@stevebone88 6 ай бұрын

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.

@MovementProjectPT 6 ай бұрын

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!

@umis941 6 ай бұрын

You mean walking barefoot has improved your condition? I’ve always read recommendations of wearing comfy sneakers/ silicone soles etc

@stevebone88 6 ай бұрын

@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

@andywicaksono2526 10 ай бұрын

Omg....u are my savior

@MovementProjectPT 10 ай бұрын

I'm glad it helped you!

@leenacrono 10 ай бұрын

This stretching really healed me and my husband.. Thank u so much for this ❤❤❤❤

@MovementProjectPT 10 ай бұрын

Glad it helped! Thanks for the comment!

@AdorzAaliyahSince94 6 ай бұрын

I have to try this because my left heel has been in pain for a week. I'll report back!

@kerryfisher2596 3 ай бұрын

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.

@MovementProjectPT 3 ай бұрын

Good Luck and be sure to incorporate strengthening!

@user-qt4cq3kn9o 8 ай бұрын

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

@amalsal9559 Ай бұрын

Any Muslim’s watching this knows what these exercises are.

@JonSnowIII 6 ай бұрын

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.

@uguriomu 6 ай бұрын

It strecht the plantar fascia, reliefs pain. Works for me😀

@JonSnowIII 6 ай бұрын

@@uguriomu Yeah, that’s what I don’t get. How is it not bending your toe too much?

@the.hangryman 4 ай бұрын

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.

@JonSnowIII 4 ай бұрын

@@the.hangryman Will try it - thanks, brother

@wwenewyork7570 9 ай бұрын

The one where you stand on the wall how many times a day do you do it ??

@MovementProjectPT 9 ай бұрын

Stretching is found to be efffective with 5 total minutes per week. If you do 30 seconds 2x/day you're good!

@sureshmachra9850 7 ай бұрын

5 to 6 times a day

@MacGregor9488 9 ай бұрын

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.

@tedkaczynskiFC 7 ай бұрын

I recommend epsom salt foot bath. Helps circulation, melts fascia a bit and then maybe you could apply stretches less painfully.

@OhiChicken 7 ай бұрын

Good luck ❤

@MacGregor9488 2 ай бұрын

@@TheDespiser9 progressively has gotten worse headed for surgery. I will be going for a second opinion before I do so.

@juliecoppin4165 23 күн бұрын

The first two I question because your stretching something that's already inflamed

@MovementProjectPT 23 күн бұрын

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".