Top 3 Exercises to Treat Plantar Fasciitis and Fix its Cause

[@YourWellnessNerd]

I genuinely hope these ideas help those struggling to shake Plantar Fasciitis. Let me know below how you're going and how you find these exercises! If you find these videos useful please consider subscribing! bit.ly/2Sh5zfm

[@grayberryman509]

Solid explanation and advice...a new take on an a persistent problem

[@YourWellnessNerd]

Thanks Gray, it's all based on what I've come to understand clinically. Hope it's useful to you and others.

[@SanjayPatel-og6ur]

Thank you for sharing. This is very helpful.

[@YourWellnessNerd]

❤️

[@billybaker1468]

Thank you for this, I really like your explanation. What I would love to see is a 10 minute exercise/stretching demonstration that I can do once or twice a day to develop these muscles and ligaments that I've been neglecting. Good luck on your channel, I think you're off to a great start.

[@YourWellnessNerd]

Thanks Billy! I'll try and put something together!

[@ajennaa]

Yes! I would love a follow along stretching or strengthening routine for PF.

[@KatyWithAWhyyy]

@Wellness Nerd Found this from the PF subreddit, thank you for posting! I have two questions: 1. I have a very high arch, not flat feet. Would your stretch recommendation change for someone w a high arch? 2. How many times a day do you recommend these stretches? Thanks! ☺️

[@YourWellnessNerd]

Hi Katy! I can't comment on you specifically, but clinically the key is not so much what the arch is doing, but whether or not you can create that external rotation force (feet straight, knees rotated out). If someone is still collapsing (rotating) the leg inwards the PF will still be loaded poorly. The good thing about these stretches is they can be obsessed over if someome is passionate enought I always shy away from giving a specific dose because as busy people we can easily get over it. Instead, I ask my patients just to do them enough so that they literally walk away having felt like they've achieved something. That might be once a day if they're busy or three-four times if they're super motivated.

[@KatyWithAWhyyy]

Your Wellness Nerd Awesome, thanks so much for that clarification and quick reply! I am starting these today...like so many, my PF has very recently reached a level that is seriously impacting my mobility with basic life activities. Thanks again! (:

[@YourWellnessNerd]

@@KatyWithAWhyyy Best of luck with it! Let me know if you have any other issues!

[@anclayto]

What recommendations do you have for supinators?

[@bloom9571]

Regarding the second exercise - I don't have any resistance bands at my disposal currently. Could you come up with an exercise that accomplishes the same goal without the use of bands?

[@cwiehle0]

Thank you. Golden advice.

[@YourWellnessNerd]

Not a problem Chris. Hope it helps you conquer your PF! Was there anything you hadn't heard before?

[@johnscappini1851]

I had been waking up for months with pain in my heel. Thought it had something to do with the soccer cleats I bought, tried to just gut through it. Finally started to look around online and praise to Science found this video. Within two days my heel pain disappeared when I woke up in the mornings and I am a 100% Wellness Nerd convert. Thank you for putting these videos online.

[@YourWellnessNerd]

Wonderful to hear John! Thank for letting me know! They key now is make sure you recognize how those areas became a little dysfunctional in the first place and keep an eye on them!

[@johnscappini1851]

@@YourWellnessNerd Yeah, I've been tearing through your videos. I've had shin splints for years when I ran outside of soccer but watching your videos is connecting a lot of dots and things are making some sense. I've been sharing your stuff with my friends as well, really great stuff. Keep up the awesome work.

[@YourWellnessNerd]

@@johnscappini1851 Really appreciate the support mate! It never ceases to amaze me that many common issues are just a different expression of the same root dysfunction. Glad to hear its useful! If you have any specific issues, I'm more than happy to make a specific video on it.

[@kanddfamilyfarm]

Hi Grant, would this also be relevant for pain at the ball of the foot rather than the heel.

[@YourWellnessNerd]

It could be as everything is very closely connected!

[@kanddfamilyfarm]

@@YourWellnessNerd as I have hip issues on that side I'm not overly surprised. Life is a bit crazy right now so I'm keeping the remediation of the tissues up and mentally assessing where the ankle, knee and hip could be impacting this. It's possible I have poor driving posture that could be impacting this as I spend a bit of time behind the wheel.

[@mederomuraliev1638]

I tried the couch stretch a couple days ago because lately I've been having worsening knee valgus and I believe my patella is sensitive/enflamed so I couldn't do it enough (either on floor or couch, a pillow underneath doesn't help much either) but today I did a hip crossover stretch (Egoscue style) and my knee valgus got 90% better - just noting here incase anyone has a similar pattern and patella/knee sensitive issues unless you have other alternative stretches for that! I have been doing the ankle mobility with a powerband and it's greatly improved my ankle range of motion (since 3-4 weeks ago) but I had to combine the two, along with just repetitions of inverting and everting my feet for reps because on eversion it was stuck so hopefully this last discovery puts me on the right path. Thank you for your videos - very scientific and informative!

[@savannahlove8165]

Super helpful! Can’t thank you enough, I’m going to try out and will let you know how it goes for me…

[@YourWellnessNerd]

Great! Hope it helps!!

[@LarsStokholm]

I really didn't understand the second exercise. Which direction am I supposed to be rotated relative to the tension? You seem to do it in two directions...?

[@YourWellnessNerd]

The first direction is the most relevant. I just move into the second position to show where the knee needs to go relative to the foot. Ideally the band pulls behind you!