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Plantar fasciitis can be extremely painful and it can also stop you from walking and doing your normal routine. In general, this pain usually occurs when you first get out of your bed in the morning. Stretching your foot before walking can be helpful.

In this video Dr. Jo demonstrates plantar fasciitis stretches that could really be helpful in lessening your plantar fasciitis pain.

The first thing what you should do is calf stretch. To do calf stretch you need a belt or a calf stretcher that can sustain to the stretch that you are going to do. Before doing the calf stretch, just ensure that you leg is straight, relaxed and your knees are not bend. One important point you need to remember is to involve your toes and you want the toes to be stretched as well, doing so will actually stretch fascia tissue that the area that gets aggravated.

Put the stretcher behind your toes (see the above image/video) and pull the belt/stretcher towards you. This should actually stretch your calf muscle and you should definitely feel the stretch in the calf, toe and fascia tissue.

The next thing you should be doing is a massage on your foot especially on the fascia area.

It’s always good to wash your feet to remove dirt so that it would be easy for you to do the massage. It is highly recommended to use some lotion or oil for easier massage without any friction. You should use your thumb and push through the fascia area gently (check video how Dr. Jo does it)

The third one is actually not a stretch, it's a simple massage and is lot easier to do. This massage is recommended to be done early in the morning before getting out of your bed as the plantar fasciitis pain usually occurs during that time. Dr. Jo recommends either buy a noodle for a local store or a cold water bottle and gently roll it all over your foot till the heel.

You can also consider getting a foot roller that which can be refrigerated to help decrease the inflammation or morning pain.

The final stretch the doctor recommends is to stretching calf muscle using your steps going upstairs. You need to simply hang your foot off and feel the stretch on your calf muscle.

Watch the complete demonstration of all these stretches from Dr. Jo. You may also consider subscribing to her channel.


Video Transcript

Hey everybody, it's Doctor Jo. Occasionally, I'll have patients ask me questions, and I'm not quite sure what they're talking about in the beginning. For example, I had a patient the other week that asked me about his Plantain French Frydis. And it took me a few minutes to realize that he actually meant Plantar Fasciitis. Now this is something that actually can be very, very painful when you have it, and it can prevent you from walking sometimes, even. Most of the time you feel it early in the morning when you first get out of bed. But if you stretch your foot out a little bit, then it's not quite as painful.

So today what we're gonna do is I'm gonna show you some stretches for your Plantar Fasciitis. So before we begin our stretches for our Plantar Fasciitis, I just want to introduce you really quick to my assistant Bailey. And she's kind of sleepy, but, you know, she's definitely here to support me in everything I do. So what I'm gonna have you do first, this is gonna be a calf stretch. And um, what you can do is you can get a belt, or a dog leash, if you have a dog.

That makes it very nice cause they have loops on the end, but either way, I'm gonna have you take your belt, or your dog leash, and what you're gonna do with this one is usually when you just get a calf stretch, your gonna pull in like this. You want your leg to be straight, and you're gonna relax your foot and pull towards you. Now with Plantar Fasciitis, you actually want to get your toes involved, too. Now most of the time when I'm just telling someone to stretch their calves,

I don't want then to get their toes involved, but with this one you want to stretch those toes as well as your calf that's really gonna stretch out that fascia underneath which is basically a tissue layer underneath that gets, that's the part that gets irritated. "Itis"means irritated. So, guess how long you're gonna hold it? 30 seconds, 3 times each. That's the standard for your stretches. So, you're just gonna big pull stretch, you want to keep your knee straight. If your knee starts coming up, that's not gonna get the stretch.

So make sure that your knee is staying straight. Alright, after you get those stretches in, then what you're gonna do next is a little bit of massage on your foot. You want to massage out that fascia that's irritated. So you can take off your shoes, take off your sock. And make sure your foot's nice and clean when you're showing it to people.

And what you're gonna do is just really simple, you can get some lotion which will help increase the heat in there, make your fingers move a little bit easier, but what you're doing is, if you do have Plantar Fascii... fi... <laugh> I can't even say it right... Plantar Fasciitis.

You'll be able to feel some bumps in that fascia, and that's just that irritated skin in there. What you're gonna do is your just gonna start off and you're gonna take your thumbs and you're gonna push through there and then you're gonna go out at the and. And so you're pushing it out as you go. And like I said, if you can get somebody to do it for you, it's a lot nicer. Alright, but you're just kind of giving yourself a massage to really loosen everything up.

So probably about 5 minutes of that, and that should have everything a little bit loosened up for ya. Alright so, then next thing we're gonna do is do some sitting stuff over here on the couch. And maybe move Bailey out of the way. Alright - ooh, Bailey magically disappeared. How convenient. Ok, so the next stretches I'm gonna show you are stretches you can do as you're getting up out of bed before you actually get up and stand on your foot. Because this is the most painful time.

So I'm gonna take off my shoes cause I wouldn't have my shoes on while I'm sleeping. And what I'm gonna do to start off with is you can get something just like a noodle from the store. These are usually about 99 cents, not very expensive. What you're gonna do is you're just gonna simply take your foot roll it all the way to the heel, roll it back all the way back to your toes. And this is gonna stretch out that fascia underneath.

So as much as you can tolerate, you know it might be a little painful cause you're stretching it out, but again you don't want tears coming down. So you're just gonna stretch it back and forth, you actually want to do this for a couple of minutes cause you want to get it really stretched out. Now my favorite thing to do, and this is probably just as easy, is to get a water bottle from any store, and what you're gonna do is you're gonna put it in your freezer and store it overnight.

So this is actually frozen right here, it's ice. And so what you're gonna do is your gonna do the same thing that you did with the noodle, you're just gonna roll back and forth. But with the ice in there, what that's gonna do id that's gonna calm down that inflammation. The "itis" part of that Plantar Fasciitis.

So you're simple just gonna roll back and forth and get it nice and stretched out for a couple minutes before you get up and walk. And that should have it stretched out and calmed down a little bit for you before you get ready to get up and go for the morning. Alright the last stretch I'm gonna show you, you can do on a step that you have at home.

You don't actually have to have a step ladder like this. But I'm just kind of showing you with this. You can do it on your steps going upstairs, a porch step. But just somewhere where you can kind of hang your foot off of. You probably want to leave your shoes on, I'm just showing you without it so you can see what's going on. What you're gonna do is? Your gonna come up to the step, and you're gonna drop that heel down.

And what that's doing is that's really giving a good stretch on that Plantar Fascia down there. So same kind of thing. You can guess it, you're gonna hold it for 30 seconds, and you're gonna do it three times each. So just letting that heel, it will keep dropping further the more it stretches out. So you're just gonna stretch, stretch, stretch. And then come back up after the 30 seconds, shake it out.

And then stretch it again and that's it! Alright, so there you have it. Those were your stretches for your Plantain French Frydis, wait a minute, Plantar Fasciitis. So remember, if you liked it, click the "like"button, and leave us a comment. And if you'd like to see some more exercises and some educational videos, please go see me at AskDoctorJo.com. And remember, have fun, be safe, and I hope you feel better soon.

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