Plantar Fasciitis | Mechanical Causes & Exercises to Fix!

[@YourWellnessNerd]

Hope this helps give a different perspective to Plantar Fascia pain!

[@J1283-s1k]

Thank you for all you do Grant. One of the most unique, thorough physiotherapy channels on the internet. Love it.

[@YourWellnessNerd]

Appreciate it! As long as it hopefully helps in some way I'm happy!

[@brittweir8844]

Great video. I’m doing similar exercises, however you’ve done a great job with improving my technique 👍

[@YourWellnessNerd]

Glad to hear it may have resonated!

[@truestory923]

I learned a lot here. Mostly that foam rolling and fascia tissue release requires movement of the limbs not just rolling them out. I found putting a soft ball into the outer hip joint and lifting and lowering the entire leg whilst lying on my side was great.

[@YourWellnessNerd]

Awesome to hear TS! Glad some of the techniques were helpful

[@AmandaSmith-mq9kd]

This video is really great, I finally understand the cause of my right foot pain!

[@YourWellnessNerd]

Hope it helps you sort it out Amanda!

[@1z1zmike]

Thanks…going to try these! Had plantar fasciitis, now it’s my hip and low back areas. I like your wholistic approach. 🙏🙂

[@YourWellnessNerd]

Hope you can find some hidden clues Mike!

[@carla89cc]

Best advice video I've watched so far! Yes i needed to find the root cause of my plantar facitiis & its my lower back pain from sciatica nerve & pelvic turned forward. Tight leg muscles also. Not putting weight on my sore foot is affecting my other leg also

[@YourWellnessNerd]

Hope the tips help you find some relief Carla!

[@brendaroberts6286]

Thanks so much, I appreciate the different approach instead of just exercising. I have a book that has all the trigger points and your method reminds me of his methods, I bought it when I had frozen shoulder on my right shoulder then 3 years later had it on the left…it was horrible.

[@AlfiePT]

Thanks for this! Very interested to see how to lower back work and especially the tib post stuff helps, it definitely feels very pretty tight and not something I've heard of trying before.

[@YourWellnessNerd]

Hope theres something in the video that helps Alfie!

[@usnh9]

Great video! I was wondering if it is safe to use the tennis ball on your back when one has multiple disc bulges, lower back pain and plantar fasciitis.

[@YourWellnessNerd]

Its always best to have someone specifically assess you and your specific condition to get the most appropriate advice, From a very general perspective, a tennis is quite gentle, and disc tissue is very deep within the spine and back. Using a ball is less likely to irritate disc-specific tissue, but disc tissue is rarely irritated on its own with surrounding tissue like the joints, muscles, tendons etc also potentially symptom-producing. In short it can be very safe, but if you're not sure its always best to see someone in person to figure it out!

[@ralphhancock7449]

I've had PF several times over several decades as a runner. What I have experienced is that the PF pain can instantly disappear, without any therapeutic exercises for my foot. That makes no sense if it was caused by some sort of inflammation or tissue damage. So, I'm inclined to conclude that it is some sort of referred pain. Each time I had relief from PF, it didn't come back at all. What I'm curious about is what sort of restriction could cause acute specific pain? There was never any sort of tingling, numbness, parasthesia, etc., the sorts of thing you get from upstream nerve entrapment.

[@YourWellnessNerd]

Hey Ralph! If something comes and goes relatively quickly, there can often be a more mechanical specific dysfunction at play for someone. If a nerve is part of the issue, there doesn't have to be nerve-specific symptoms involved that might suggest that it irritated or impacted. What I find is that the back is stiff where the nerve originates from there can be a general increase in physical nerve tension kind of like winding up one end of a piece of string. The string itself isn't damaged, nor is the wiring damaged or injured, but theres physically and mechanically more tension in the system, which can impact any tissue that nerve passes through or supplies. I hope that makes sense!

[@ralphhancock7449]

@@YourWellnessNerd Yes. That makes perfect sense. I've experienced minor stinging sensations in the outside of my right foot, just forward of the heel, and after doing some leg swinging and some pelvic rotation movements, the nerve sensation faded away. Same thing happened in the pes anserine area of my left leg. Instead of it being an overuse bursa irritation, it was instantly stopped by back and hip tilt rotation. So, yeah, I've lived long enough to learn that a lot of problems are just posturally caused, or nerve entrapment issues. But that didn't help my PF episodes. Those episodes were decades apart. They came and went quickly. There was never a gradual onset, nor a gradual subsidence. So there must be a simple mechanical cause, and not an inflammatory or tearing issue.

[@anarghulamali1911]

Can you please give more stretching exercises for plantar fasciitis?

[@johangodaert3298]

I have plantar fasciitis on both feet for years. Since a year also low back pain and especially sacrum pain and buttock pain. This is very useful info as most doctors never refer to the higher parts of the body. I will definitely try these out. I have a lot of stiffness and pain especially on the left buttocks. External rotation of the hip is very difficult on the left side. Could this be the cause of sacrum and buttock pain and plantar fasciitis?

[@YourWellnessNerd]

Hope the info is helpful mate! Its hard to comment without assessing in person but generally, for an area to feel and function well it needs everything around it to also well. If you feel your initial symptoms improve by tweaking one or two peripheral things then you might have your answer!

[@johangodaert3298]

@Your Wellness Nerd Thanks for your reply. ...I have tremendous pain when sitting at the buttocks and when lying on my back I get sacrum pain. Nothing shows up on MRI scans, nothing of the vertebrae, nothing of the si joint, just FAI of the right hip while it feels very loose. The left hip is much stiffer. Been looking for a solution for a year now but it appears to be a vicious circle. Really to get hopeless. So I am scouring the internet looking for possible causes and solutions .... Greets from Belgium

[@grahamharkness5744]

You have described my P/F to a Tee.

[@YourWellnessNerd]

Hope the tips in the video help Graham!

[@genomedia44]

Is sensitivity under the heel, the spot on which the weight is when standing, relates to this issue? Worth a try going through these

[@YourWellnessNerd]

I really depends. For there to a genuine diagnosis of plantar fascia dysfunction the tissue itself probably needs to be irritated, inflammed, or specifically symptomatic. Sensitivity under the foot could be many things, of which one could be PF.

[@genomedia44]

@@YourWellnessNerd Of course. The foot is a complex system itself, connected to other complex systems (the rest of your body). Thanks for the response.