In this video, Maryke provides a comprehensive guide to exercises for plantar fasciitis. The exercises are divided into three stages: early rehab, mid-stage rehab, and final stage rehab. She explains how each exercise helps with the recovery process and how they can prevent plantar fasciitis from recurring. The video also includes important exercise guidelines and progression criteria to help viewers decide which exercises are appropriate for their current stage of recovery.
🔥Check out the plantar fasciitis rehab plan in the 📱Exakt Health app: https://geni.us/SIP-YouTube — The app is aimed at runners 🎉Discount Code (value may change over time): MARYKE
👉 In the video, I recommend that you wear supportive shoes for some of the exercises. Here are two good examples:
✅ Hokas: https://geni.us/GnAq
✅ Asics: https://geni.us/e1PX
🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: https://www.sports-injury-physio.com/
📽️Videos you may find useful:
▶️ Plantar Fasciitis Causes, Symptoms & Treatment: https://youtu.be/JXyFJnIifuY
▶️ Stretching Exercises for Plantar Fasciitis: https://youtu.be/AEHs-EvInoo
▶️ Massage for Plantar Fasciitis: Coming in two weeks (in the meantime, see link to article below)
🖊️Article links:
My top 10 exercises for plantar fasciitis: https://www.sports-injury-physio.com/post/my-top-10-exercises-for-plantar-fasciitis
Plantar fasciitis stretching - What muscles to stretch and how to get the best results: https://www.sports-injury-physio.com/post/top-5-stretches-plantar-fasciitis
Massage for plantar fasciitis - Does it actually work? Research update and demo: https://www.sports-injury-physio.com/post/massage-help-plantar-fasciitis
📚Chapters:
00:00:00 Introduction
00:01:16 How exercises help treat plantar fasciitis
00:03:18 How exercises help prevent plantar fasciitis
00:04:05 General exercise guidelines
00:04:45 1. Stage of recovery
00:06:15 2. The exercises should match your goals
00:07:25 3. How often to do the exercises
00:09:47 4. Your fitness and strength
00:10:20 5. How to use pain to guide your rehab
00:12:39 Introduction to Plantar Fasciitis Treatment Plan in the Exakt Health app
00:13:22 Early stage plantar fasciitis rehab exercises
00:13:37 1. Toe grabs
00:16:26 2. Calf raises - Double leg
00:20:14 3. Balance
00:22:58 4. Box squat - Double leg
00:27:06 Mid stage plantar fasciitis rehab exercises
00:27:11 1. Calf raises - Single leg
00:31:56 2. Balance - Turning head
00:34:33 3. Lunge dips
00:36:50 Final stage plantar fasciitis rehab exercises
00:37:05 1. Calf raises - With weight
00:43:22 2. Box squat - Single leg
00:45:44 3. Hops - Double leg
00:47:46 How the Exakt Health app can help
00:48:19 How we can help
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References:
1. Rathleff MS, Mølgaard CM, Fredberg U, Kaalund S, Andersen KB, Jensen TT, Aaskov S, Olesen JL. High-load strength training improves outcome in patients with plantar fasciitis: A randomized controlled trial with 12-month follow-up. Scand J Med Sci Sports. 2015 Jun;25(3):e292-300. doi: 10.1111/sms.12313. Epub 2014 Aug 21. PMID: 25145882.
2. Caratun R, Rutkowski NA, Finestone HM. Stubborn heel pain: Treatment of plantar fasciitis using high-load strength training. Can Fam Physician. 2018 Jan;64(1):44-46. PMID: 29358253; PMCID: PMC5962984.
3. Cheung RT, Sze LK, Mok NW, Ng GY. Intrinsic foot muscle volume in experienced runners with and without chronic plantar fasciitis. J Sci Med Sport. 2016 Sep;19(9):713-5. doi: 10.1016/j.jsams.2015.11.004. Epub 2015 Nov 22. PMID: 26655866
4. McKeon PO, Hertel J, Bramble D, Davis I. The foot core system: a new paradigm for understanding intrinsic foot muscle function. Br J Sports Med. 2015;49(5):290.
5. Cotchett, M., Rathleff, M.S., Dilnot, M. et al. Lived experience and attitudes of people with plantar heel pain: a qualitative exploration. J Foot Ankle Res 13, 12 (2020).
6. Harutaichun P, Boonyong S, Pensri P. Differences in lower-extremity kinematics between the male military personnel with and without plantar fasciitis. Phys Ther Sport. 2021;50:130-137.
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