Several Modifications to Classic Plantar Fascial Stretches

I hope I am never too old to keep learning. This wonderful video on plantar fascia presents 4 stretches for plantar fasciitis sufferers. The first two for the gastrocnemius and soleus are common, but he discusses a variant of my plantar wall stretch and introduces the importance of stretching the anterior tibial tendon. I have included my video below James Dunn's video for your comparison. Thank you, James. I can not wait to try these versions and get my patients feedback. It is how we learn. 

https://youtu.be/0Z-R7WRFznE

https://youtu.be/0eAqJ4-oKTM

Saturday's Exercise of the Week: Plantar Fasciitis Stretches

Plantar Fasciitis Stretch: Comment from my YouTube Channel

This video was really helpful! Most of what I'm told is "stretch with a towel" but it's never explained too well. This actually showed me what to do and I'm going to try it when I get up. Thank you!

Modified Towel Stretch for Plantar Fasciitis for shoeless situations

If you have read my blog, you know my key stretches for plantar fasciitis. I have many although the Plantar Fascial Wall Stretch is my favorite (see video at the end of this post). However, the Plantar Fascial Wall Stretch needs shoes on to perform correctly.  The following video shows a seated towel stretch that I think has merit to be added to your stretch routine when you do not have shoes on. 

You need the shoe on to stretch the toes from a weight bearing position.

Plantar Fasciitis: The All Important Wall Stretch

This is one of the most important stretches for patients with plantar fasciitis. Plantar fasciitis is primarily a tightness problem, so stretching properly from day one of the injury is crucial. The stretch can be done from 3 times daily to every hour. It should never hurt while doing or after. The stretch needs to be held for 30 seconds or 5 deep breathes. Deep breathing get oxygen down to the tissue and makes it much easier to stretch. Hold the stretch with no bouncing. Enjoy the video. Dr Blake

Video emphasizing Iontophoresis for Plantar Fasciitis

 

This is a sound video on some of the tools available through physical therapy to help with plantar fasciitis. They show a nice variation also of the soleus stretch that I am going to start trying. I have not shown on my blog yet Iontophoresis for local inflammation of an area like the plantar fascial heel pain. This video highlights the Iontophoresis which I have found to have great results. Hope you find it useful. Rich

Plantar Fasciitis/Achilles Tendinitis: Stretches To Do and Not To Do

This short video demonstrates the 4 common weight bearing stretches for plantar fasciitis and achilles tendinitis. The Gastroc Stretch, the Soleus Stretch, and the Plantar Fascial Wall Stretch are all safe and can be done multiple times throughout the day to improve flexibility. The final stretch demonstrated called the Negative Heel Calf Stretch is potentially dangerous and places too much abnormal stress on the plantar fascia, heel, achilles tendon, and midfoot areas. The first 3 safe stretches have one major safety valve. That is that the stretch is done with the heel on the ground in a stable position. Please see the links below for other posts on these important exercises.

http://www.drblakeshealingsole.com/2010/08/plantar-fasciitis-all-important-wall.html

http://www.drblakeshealingsole.com/2010/08/video-plantar-fascial-am-stretches-for.html

http://www.drblakeshealingsole.com/2010/08/video-on-plantar-fasciitis-big-3-weight.html

http://www.drblakeshealingsole.com/2010/05/quick-tip-6achilles-stretch-to-avoid.html

http://www.drblakeshealingsole.com/2010/05/quick-tip-7-rolling-ice-stretch-for.html

http://www.drblakeshealingsole.com/2010/08/video-plantar-fasciitisachilles.html

http://www.drblakeshealingsole.com/2010/07/video-7-generalizations-for-stretching.html

I sure hope these help!! Dr Blake

Plantar Fasciitis: Video on AM Stretches for Plantar Fasciitis

     The 2 best ways of stretching the plantar fascia when you are experiencing plantar fasciitis in the morning is the AM towel stretches that the above video demonstrates and the posterior sleeping splint (discussed in a future post). The initial arch stretch is normally held for 30 seconds or 5 deep breathes, the 2nd stretch is deeper and held for 1 minute or 8 deep breathes, and the third stretch/massage for 2 minutes. Considerable relief of the morning soreness should be noted with typical plantar fasciitis. The third stretch/massage should be with very strong pressure on the heel. The patient should use a towel or sports cord that is long enough to minimize pressure on the back or shoulders. When pulling with the towel, there should be no undue stress on the back or shoulders or elbows or wrists. This stretch, by minimizing the morning pain, can greatly speed up the healing of this sometimes frustrating injury.

Plantar Fasciitis: Video on The Big 3 Weight Bearing Stretches

     Patients suffering from plantar fasciitis need to work on three areas of treatment daily: mechanical changes, anti-inflammatory, and flexibility. Since the root cause of this injury is that the plantar fascia strains when pulled too far than how flexible it is, flexibility for most patients is the most important area of treatment. Yet, flexibility work on the plantar fascia must be teamed with anti-inflammatory and mechanical changes to protect the plantar fascia. I will have/already have a series of posts dealing with these aspects. This video is highlights 3 weight bearing stretches which are easily to do throughout the day. I have had one patient with bad arthritis in her big toe joint develop pain after the last plantar fascial stretch, so go easy on that one if you know the big toe has arthritis. Remember the Golden Rule of Foot: Never Stretch Through Pain.
  
     Other very important methods of stretching which we will soon discuss are A.R.T. (Active Release Therapy), posterior sleeping splints, morning towel stretches, rolling ice stretching (previous post), rolling heat stretching, contract/relax stretching, and avoiding negative heel stretching (see previous post). Remember you should be stable when you stretch (see recent post with video on Generalizations of Stretching). I hope this has been helpful for you.