BALL RELEASE AND CALF STRETCHING EXERCISE TECHNIQUE FOR PLANTAR FASCIITIS
Hello I'm Dr. Robert Labelle they were going to be reviewing the ball home release program for the calf in the plantar fascia and the front of the leg. Initially we are going to have Ariana demonstrate three stretches for the calf. We tend to do three different angles of stretching for the calf to hit all the muscle fibers. So if we go up against the wall we're going to have you do is bring your toes up into the wall just like that. And the way she's done this is ok.
But i would actually prefer what you can see here and this is a traditional mistake some people make. The toes are being bent I prefer her bend her left knee and get more of her four foot against the wall. That's going to provide a much deeper stretch. After its they're all she has to do is straighten out her left leg and come towards the wall. And she's going to get an intense calf stretch.
That's looking really good all the stretching we're doing here. I'd like you to hold for 30 to 60 seconds. And do it two to four times a day or as needed. Where the three stretches come in and to hit all the fibers of the calf. I'm going to have you turn your toes out slightly, perfect. And then come up and that will be felt outta here.
That's the second stretch and then turn them in slightly and that will be felt more in the inside. The second exercise in this video is a release of the plantar fascia with a tennis size ball. We tend to hand out these balls that we prefer them to be a bit harder than a tennis ball. It's mushy but it has some good density. So how we release the bottom of the foot of the plantar fascia.
Area is going to initially put her basically your big toe on the ball. What this is doing is it's stretching the plantar fascia back on the sole of her foot here. She's going to spend three to five deep breaths in this position. After the fifth breath she's going to without lifting her body weight up off the ball she's going to slowly slide to a new spot. And then she's going to put pressure on that spot and spend three to five deep breaths here. It's important to note that after each breath when she's exhaling and letting the breath out she really wants to let that pressure into the ball.
She can feel quite a bit of discomfort across the top of the foot. Because the tissue and the bones are splaying out and that's more than normal. You're going to go through from the toes all the way to the heel in this exercise. Moving very slowly trying to get a release to the entire sole of the foot and spending three to five deep breaths. You will finish this exercise all the way at the heel of a bit more forward.
And then bear your weight onto it and you're going to bear weight right onto that heel. And that's a good plantar fascia release probably take close to five to seven minutes. This is an exercise that you will do daily and you shouldn't be feeling intense amounts of pain. But discomfort is definitely expected with this exercise. The third exercise for today is going to be a release of the muscle group in the front of the leg. It's known as we bring your leg oh it's known as the anterior tibialis. Lot of patience communiqués describing shin splints are pain through this region. We're trying to release through this muscle. We'll start by having the ball up in this region here first and then she's going to slowly move here and then slowly move here.
Once again three to five minutes of releasing this will work well. So how you do this is she's going to kneel on the ball in that muscle group. You'll notice the angle of her body is such as this. She's not directly on it which means she's not on the bone she's right off onto the front slash side getting a release. She's supporting her body weight substantially because this is a very uncomfortable exercise.
And then she's going to slowly move through this. She can go back and forth or she can slowly move rude and just hold some of the trigger points. Like she's doing she's moving the ball further down her leg getting a complete release to this tissue. Go slowly into this exercise. Since this muscle very often doesn't get any massager doesn't get touched at all, so it will be quite uncomfortable.
And as time goes on you'll be able to bear more weight into this tissue. These three exercises are really aimed at releasing the overall lower leg and getting you back to functioning as quickly as possible. Thank You.