what's up everyone it's morey croson here from the performance lab of California read another
membership video today about plantar fasciitis what that is is when you're having pain at the
bottom of the foot usually goes into kind of that that heel area and so what we're gonna do is we're
going to go over some exercises that's going to help out with that okay I want to start with
really what is the the key here which is that the biomechanics of you know what's going on which is
that when we have to flatter feet that's commonly when you end up having the plantar fasciitis or
when you're just kind of you know utilizing a little bit too much of the bottom of your foot
so these types of people are going to be people that are going to be kind of walking on their
toes gage isn't what that's gonna do is gonna put a lot of pressure on the gas which to God go and
connect onto the bottom part of the foot and so it's gonna end up happening is all this area's
gonna be really tight pull on it he'll give you that that plantar fasciitis feeling I mean other
things going to be here again to five feet you're gonna be utilizing too much of your peroneal scan
the muscles on the outside part of your I guess shin bone and so those those muscles go and wrap
around the bottom front foot also will pull a great deal there and Omega so then you end up
having the same pain really an exile going to one more the last thing could be if you have a good
ineffective balance stage so if you're walking you really have to grip your toes all the time that's
gonna be a big reason why you'll end up with pointer fasciitis as well so this video is going
to help with all of those okay the first thing that you want to do is you want to release kind
of the bottom part of your foot so what I'm going to do here is I'm just gonna raise up my foot a
little bit okay and then I'm gonna go and kind of shift my weight here I'm gonna shift my weight
with both my my forward leg kind as straight as I can as well as it being bent okay this could be
up against the wall it's gonna be I'm gonna have a little yoga block here anything that's gonna
you could increase the angle of your foot so you could see how that's gonna raise it up again you
know probably going over give us a wall we better really trying to get that pretty high angle it's
gonna be how you get the most effectiveness out of the exercise okay another thing is going to
be to go up on to this monster scooby-doo or anything that's going to just race you up and
just kind of increase your glute - dorsiflex what dorsey collection is is being able to bring that
shortening the ankle between that or the angle between your knee and foot so what I'm doing
here is I'm just squatting down touching tell me back up okay I'm gonna face this way as well so
you guys can get a better look see how I'm keeping my heel down I'm trying to keep my chest up as I
squat down come back up okay squat down come back up make sure that heel saying down the further you
reach out with this opposite foot the better your range of motion in that in that ankle latex cage
that's gonna be really important as well oops and then the last thing or another another important
parts gonna be just kind of stretching the that back fashio okay so I'm gonna do this is an ASL
exercise when it's called something a breath AB and you can also have like a rope it's right
around my leg and what I'm doing that I'm gonna extend in my knee okay so now everything should
be nice and straight here really putting a lot of stretch into my hamstring back to the calf then
from there I'm just gonna raise and lower this way okay I'm gonna really try to keep that opposite
foot like that toe pointing towards my head as I'm going up and down and I'm really trying to
push forward with that front knee to keep that range of motion good this is really gonna be
primarily for my right away okay now some ideas from what you could do without any of the tools
would be primarily work on your balance okay so take one foot say the other one and just going to
kind of wrap that foot right behind your knee and then from there I'm just gonna go and work on my
rein devotion so I'm using my my up me to really be able to support my weight as I'm rotating okay
another big thing that we also don't usually have a lot of range of motion is is I'll bring my hands
up head I'm just gonna kind of shift my hips side to side and be able to stabilize as well okay both
these are not easy things to do but will really provide a lot of benefit for you if you have that
plantar fasciitis now I would say because it'll be a lot of toe grabbers make sure that you're kind
of relaxing those toes that you're going through these exercises you shouldn't be gripping really
hard there if you are try to relax the toes be able to get that balance through kind of the
middle part of the arch of your foot and that'll take a lot of the pressure off yeah those are
really the four main exercises of what we want to do in order to better your condition as a you know
from the plantar fasciitis perspective you have any questions please let us know I would start
out and end up with the stretch okay another idea would be table across fall you know you can roll
around in that as well I want to give you those some functionality some exercise that I'll fix
if you just do the roll the roll your leg across ball you need to continue to go back to that over
and over and over again which is not going to be effective again we want to make it so yeah we can
address the pain but we want to make sure you get get out of the pain as well that's where like the
Excel exercise will come that's where the balance exercises will come that dorsiflexion up on the
box all those are gonna help out a lot in order to make sure that you're able to get over there
exercise okay so that's the video if you have any questions please reach out to us my email
is Maury my Lauri Y at door performance I'm calm as always you know we want to give more feedback
about whether in some other videos to the curb rot provide but also if you have if this pertains
to you you have any further questions we'd love to be able to help you out okay also if you're
looking into our breakdown system so we can send in a you know a little more personalization you
can send in a video for speed or throat breakdown sending different ankles we'll break it down tell
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