Plantar Fasciitis be Gone!: a Step-by-Step Treatment Guide

[@nobullshoot]

watched alot of people, they fall into two groups. Stretching it out with belief in it being tight. Other faction believes its been stretched to much to point of tearing. The load exceeded the capacity and the arch collasped.

[@Mc2.health]

The development of PF typically is a result from repetitive trauma causing microtears overtime, followed by an inflammatory response, than for whatever reason (could be a multitude of reasons) the healing response is either faulty or delayed. This results in the body overcompensating by tightening up the surrounding musculature. This condition is healed best by 1. removing repetitive stress, 2. strengthening the integrity of the joint structures to build/maintain stability, and 3. stretching/rehabilitating the other surrounding tissue to reduce compensation and further injury.

[@butterflyvision3849]

Awesome show...i will put those methods to use. Peace and Love

[@Mc2.health]

Excellent! I am glad you found value in this content! Please share with friends and family! Peace and Love!

[@craigathonian]

This is really frustrating !...I'm beginning to think i don't have plantar fasciitis in my one foot. My pain begins when i go to bed....where the stabbing sensations prevents me from going to sleep. I've doing special exercises for several weeks now, with no improvement. Also, i'm not athletic and i'm barefoot pretty much of the time, so the normal characteristics for people who suffer from this ... doesn't apply to myself. Good exercises though...i'll try applying them to my routine. Thanks

[@Mc2.health]

Yes, PF is very frustrating, and typically if you are feeling symptoms currently, than the mechanism of the injury has been going on for a while. Avoid doing activities that exacerbate symptoms, and perform therapeutic exercise/stretching to aid in healing. Also make sure you are taking enough time to heal in between exercises/stretching. This issue is very tedious, but with the right combination of exercise and rest, you will heal up just fine!

[@danielho2452]

Saw different taping methods. I wonder do they have different effects in plantar fasciitis ?

[@Mc2.health]

This is a very effective taping method for plantar fasciitis! I am sure there are other methods that may help, but in my experience this one works great!

[@clarklaurente1861]

Thank you very informative! I have seen a few video of the tool massage now which I will definitely try as my PF taking long time to heal after trying so many treatments. I’ve just purchase gua sha and other tools from Amazon. I just received cortisone injection 2 days ago. I was told by my dr to start calf raises in 2 weeks which I felt it was too long. Also when do you think I should start the gua Sha massage treatment?

[@Mc2.health]

I am glad that this information is of value to you! Be sure to voice your concerns with your doctor and follow the care plan they have for you the best to your ability. You can perform any gua sha, or exercise treatment, once you are cleared to do so from your doctor. I understand this probably is not the answer you are looking for, but it is best to get the questions you have answered by the person who is currently seeing you for this condition. I hope this helps!

[@Loveplants4me]

The padded shoes with the narrow/rounded toe box you are wearing in this video are a cause for pf. Along with foot exercises, please consider transitioning to a wide toe box and zero drop shoe.

[@Mc2.health]

The shoes I am wearing in this video are a risk factor for PF not a cause. I agree that wide toe box and zero drop shoes are great, especially for training, but that is not what this video is about. I do not currently have PF, so the shoe I am wearing is irrelevant. The point of this video is to show myofascial release and exercises the help with symptoms of PF.

[@carla89cc]

So hard to find that type of shoe for women!

[@Mc2.health]

You do not necessarily need that type of shoe. Definitely avoid wearing high-heels, or thick-heeled shoes. Most brands of minimalist shoe should do just fine. @@carla89cc

[@trashplayz6622]

wont the gua sha cause more inflammation in the plantar fascia and worsen it more?

[@Mc2.health]

Great question! It may be a little bit uncomfortable during the treatment, but instrument-assisted-soft-tissue-mobilization has been shown to effectively improve ROM at the joint and reduce symptoms of pain. Here is what I found after a really quick google scholar search! Pereira, L. M., & VR, A. (2014). EFFECTIVENESS OF INSTUMENTAL ASSISTED SOFT TISSUE MOBILIZATION TECHNIQUE WITH STATIC STRETCHING IN SUBJECTS WITH PLANTAR FASCIITIS. International Journal of Physiotherapy, 101-111.

[@carpepedes3520]

it’s a challenging exercise for my feet. he has such nice feet and he makes it look so easy 😅.

[@Mc2.health]

Yes, this exercise is very challenging! When I first began this exercise it was much more difficult! Keep practicing it and you will develop the motor control to make it look easy yourself!

[@chonguddin1131]

Where can I buy tool glide?

[@Mc2.health]

Great question! The tool is called a "gua sha," and is used in traditional Chinese medicine! You can find this tool at some health and wellness stores, as well as online! I hope this information helps you!

[@mikeneumann4660]

Flip over your skateboard and rub the bottom of your feet on your wheels. It works perfect.

[@Mc2.health]

I love it! That is a great strategy for myofascial release of the plantar fascia! Wish I would have thought of that!

[@EmmaGrace2222]

Just out of curiosity did anyone else start having plantar fasciitis after long beach walks barefoot?

[@Mc2.health]

Great question! Yes! a long walk on the beach can definitely initiate/exacerbate plantar fasciitis. This is more common if this is new/unique stimulus. Similar to other muscles, the tissue can be strained with high intensity, or high volume of stimulus. Try the techniques in the video, and work to progressively overload the "beach walking" volume in order to be able to manage longer walks on the beach! I hope this info helps!