Plantar Fasciitis – Cure Your Plantar Fasciitis Foot Pain

Plantar Fasciitis Treatment Videos

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Plantar Fasciitis Treatment Videos

Introduction Video – Watch First!

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Make sure you watch these videos in order. The introductory video above is very important.

 

Achilles Tendon & Plantar Fascia Strengthening Exercises

The videos below demonstrate 3 different techniques to stretch the Achilles tendon and 3 different techniques to stretch the plantar fascia.

Importance of Achilles tendon stretch – There are two large muscles which attach to the Achilles tendon (gastrocnemius and soleus) which both equally important in reducing tension on the Achilles tendon. If only one of these muscles is stretched you may see a suboptimal improvement in Achilles tendon flexibility. The videos below teach you how to stretch these individual muscles.

Importance of the plantar fascia stretch – The plantar fascia is a fibrous band of tissue which is attached at the base of the heel and extends into the bottom of the toes. Excess tightness of this structure causes strain and micro-tearing which leads to pain. It is therefore, absolutely vital to improve the flexibility of this structure by performing specific stretching exercises which will reduce the strain.

 
First Plantar Fasciitis Treatment Videos Plantar Fasciitis Foot Pain

Achilles Tendon Stretch 1

  • Hold the stretch static with no bouncing movement
  • Ensure the front knee is bent and the back knee is straight
  • If the back knee becomes bent it releases the tension of the gastrocnemius and takes the stretch away
  • The foot position is very important. Ensure your feet are facing forwards and not rotated outwards
  • Hold for 60 Seconds / 3 Sets
 
Second Plantar Fasciitis Treatment Videos Plantar Fasciitis Foot Pain

Achilles Tendon Stretch 2

  • Hold the stretch static with no bouncing movement
  • Ensure both knees are slightly bent
  • The foot position is very important
  • Ensure your feet are facing forwards and not rotated outwards
  • Hold for 60 Seconds / 3 Sets
 
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Plantar Fascia Stretch 1

  • The ankle and toes should be fully flexed
  • The front knee should be straight
  • Do not bounce
  • Hold the stretch static
  • Hold for 60 Seconds / 3 Sets
 
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Plantar Fascia Stretch 2

  • Hold the stretch static with no bouncing movement
  • Ensure the front knee is bent and the back knee is straight
  • If the back knee becomes bent it releases the tension of the gastrocnemius and takes the stretch away
  • The foot position is very important. Ensure your feet are facing forwards and not rotated outwards
  • Hold for 60 Seconds / 3 Sets
 
Fifth Plantar Fasciitis Treatment Videos Plantar Fasciitis Foot Pain

Plantar Fascia Stretch 3

  • Flex the ankle joint so that your toes are closer to your shin
  • Use one hand to flex the toes upwards
  • Hold the stretch static
  • Hold for 60 Seconds / 3 Sets
 
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Achilles Tendon Stretch 3

  • Make sure the knee remains straight throughout the stretch and hold it static
  • Do not wrap the towel around the heel
  • For a deeper stretch pull with greater force on the towel
  • Hold for 60 Seconds / 3 Sets
 
Plantar Fasciitis Treatment Items Plantar Fasciitis Treatment Videos Plantar Fasciitis Foot Pain
 

Strengthening Exercise

Once you have improved your flexibility in the calf muscles and Achilles tendon, the final part of your rehabilitation programme is to strengthen these muscles which will reduce recurrence of the problem.

Adequate calf muscle strength is a crucial component to normal walking. Weakness in the calf muscles will cause an abnormal gait because weakened muscles have diminished force absorption and production capabilities.

Therefore increased compensatory stress may be placed on other structures ie the plantar fascia, which can lead to force overload, tissue microfailure, and pain. The instructions below talk you through how to perform the most widely accepted strengthening exercise for the calf muscles.

 
Strengthening Plantar Fasciitis Treatment Videos Plantar Fasciitis Foot Pain

Strengthening Exercise

  • The key is a very slow controlled movement
  • If 15 repetitions become unchallenging you should increase your reps up towards 40
  • 15 Reps / 3 Sets
 

Medical Devices

The videos below present our selected medical devices used in our treatment package. These videos also include information the key qualities of the devices along with demonstrations on how to use them.

 
Roller Plantar Fasciitis Treatment Videos Plantar Fasciitis Foot Pain

Foot Roller

  • Place the base of your heel on the massage roller
  • Slowly bend your knee so that the roller runs along the bottom
  • Keep rolling until you reach the balls of the foot
  • Apply firm downwards pressure
  • Massage your foot for 5-10 minutes
 
Night Splint pic Plantar Fasciitis Treatment Videos Plantar Fasciitis Foot Pain

Night Splint

  • Wear every night whilst sleeping
  • Do not wear whilst walking
  • Wear whilst relaxing at home (without shoes on)
 
Insole Plantar Fasciitis Treatment Videos Plantar Fasciitis Foot Pain

Insoles

  • Wear in gradually
  • Wear for 1 hour at first
  • Increase wear by 1 hour per day
  • Shoes need to be deep and wide to accommodate insoles
 
Plantar Fasciitis Treatment Items Plantar Fasciitis Treatment Videos Plantar Fasciitis Foot Pain
 
Footwear Plantar Fasciitis Treatment Videos Plantar Fasciitis Foot Pain

Footwear

  • Supportive upper
  • Rigid sole
  • Heel Height
  • Firm heel counter
  • Rocker sole
 
End Video Plantar Fasciitis Treatment Videos Plantar Fasciitis Foot Pain

Important

  • Watch this video before proceeding