👨 ️In this video, I talk about a set of four physical exercises that are used when
calcaneal spur
plantar fasciitis
the Achilles bursitis
There are only 4 of them, each is performed according to the following scheme
1 растяж stretching the muscles in the morning with a towel, rubber Band, belt, etc.
-perform immediately after waking up, not getting out of bed, do the exercise gradually, without sudden Rykov. Duration 5 minutes per foot. On 2-3 week can be reduce until 2-3 minutes on foot.
2 растяж stretching Plantar apponeurosis with the use of auxiliary objects : a ball for a large tenis, balls for myofascial massage (very hard by the way), Golf balls (also hard), or a rolling pin, a bottle or any rolling thing.
-This exercise should be performed at least once a day, preferably in the afternoon or evening, it is necessary to perform 10-15 minutes until a slight tingling sensation, a slight burning sensation. From 3 weeks can be reduced to 10 minutes.
3️ ⃣ stretching of the Achilles tendon. To do this, you need a step, folded books 10-15 cm high, a fitness platform, or any hill on which you can stand and it will not crack.
- Performed 10-20-30 UPS and downs, as I say. It is possible to perform this exercise in progression, unlike the previous ones, those gradually increasing repetitions.
4 растяж stretching the tendons of the muscles of the back of the thigh and lower leg. To do this, you only need to perform an emphasis on the wall, it is important! not to tear off a heel from a floor-foot which is located behind. To perform gradually increasing flexion in standing in front of the foot. Perform perhaps in progression with stretching on 5-10 minutes on every foot.
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