oh foot pain you ever have foot pain
right here it's likely from plantar
fasciitis now with plantar fasciitis
we're treating the plantar fascia which
is at the bottom of the foot but our key
aspect is it's connected through tissues
all the way up into the great toe it
wraps around the calcaneus into the
achilles tendon and into the calf muscle
so here is the key when you stretch to
plantar fasciitis we dorsiflex the ankle
and the great toe the big toe must
extend and stretch the whole fascia
complex a nice way to stretch it is in
the morning you're going to grab here
around the toes and pull the ankle up
and look at this i'm going to stretch
the big toe at the same time really
working that complete stretch of the
fashion now this stretch can be done
with shoes on it's better with off put
the toe up against the wall
flatten the foot and then bring the knee
towards the wall and hold it both of
these stretches should be done for
between 15 and 20 seconds