Simple Yet Powerful Stretching Exercises to Get Relief From Plantar Fasciitis Pain

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Simple Yet Powerful Stretching Exercises to Get Relief From Plantar Fasciitis Pain

Simple Yet Powerful Stretching Exercises to Get Relief From Plantar Fasciitis Pain

Judi Bar from Cleveland Clinic shows in this video, how to treat and prevent plantar fasciitis with simple streching exercises.



Video Transcript

Hi I'm Judy bar yoga program manager for the cleveland clinic. Today we're going to talk about plantar fasciitis and really anyone can get plantar fasciitis. It's as simple as buying a new pair of shoes. And hiking or walking a lot during a vacation with new shoes that aren't broken in. What that means is that the faccia in the arch gets really tight as a result of the Achilles tendon and the calf muscles getting tight. So to prevent or to help treat plantar fasciitis we have to do quite a bit of stretching regularly to prevent but also to treat.

Now just a note if you have any pain for longer than a couple days it's always wise to see your physician. And work in a complementary fashion with what we give you and what the doctor prescribes for you. So let's begin. First we want to loosen up the feet and ankles so sitting at the front edge of the chair with a really tall spine heels press down just start first wiggling the toes and then wiggle the ankles. You'll actually find you need to use your core here. Then the windshield wiper moving back and forth were basically softening all the muscles around that area. Then with a tall spine continue just do circles one way and then do circles the other ok.

And then the next is planting the heels down nice tall spine long legs and with an inhale. We begin to slowly lean forward and because your spine is so tall it activates all the connective tissue from your back to your buttock and down the back of the legs. Getting a nice stretch at the back of the knees and calves inhaling and exhale.

Next we stand up and on this we just do a prince so we're loosening the feet a little bit. All right and one of the final pieces that's really important we know it as the runners stretch. I'm going to turn sideways. The key here is that your back foot is pointed directly forward. To turn the foot out it disengages one of the calf muscles we have to calf muscles and all those two Calf muscles tie into the Achilles tendon.

So that those toes are pointed directly. Forward nice tall spine pressing the heel down and as you been keeping your body up. Now i'm getting a really good firm stretch in my calf. after you take a breath or two you can bend the knees slightly and that will get a little bit of a different angle of it the heel is still down.

So the key here again is the alignment and a really important pressing down on that back heel. So with a tall spine you're pressing down and then after a breath or two you bend the knees slightly. And it will stretch the ankle just a little bit more. So remember you're buying new shoes going for a long walk that you haven't done before. Maybe along the vacation we're going to do a lot of walking. These could be good preventative postures to do. And then you may find if you've been diagnosed with it. That this is also something that you can complement what your doctors told you to do. Thank you very much

 

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