Got plantar fasciitis? Well,
I'm going to show you some stretches and exercises while Kali takes a snooze.
Oh, hey. So before we get started, I just want to thank Zyllion for sponsoring our video. They're
the makers of the ZMA-35 Mini Massage Gun. And if you're interested in purchasing it,
or any of their other products, click on the link up there or in the description below. So
we're going to go into the stretches. And so the first one is going to be kind of stretching it
yourself with your hands. So if you can cross your legs over so you can get to your foot.
So with plantar fasciitis, a lot of times it can be in different spots of the bottom of your foot,
it can be in your heel, which is a common spot, it can be up at your, the ball of your foot here,
or it can be actually along your arch, or it could be all over in those areas. So one of the great
stretches to do is a combination move. So what you want to do is you're going to pull your foot
up into dorsiflexion, that's kind of bringing it up towards you. But you're also going to dorsi,
flex your toes as well. So you're going to pull your toes towards you pull your foot towards you,
and then you're going to eat your foot, which is kind of pushing away from you. So it's going to be
a combination. So I'm coming up into dorsiflexion dorsi, flexing my toes, and then turning it
outwards. So a lot of times if you've got that plantar fasciitis, and it's pretty tender,
just pulling your toes up, you might feel it, but getting that little bit of a turnout,
you're really going to get that stretch in the arch area. And you might even be able to feel
those tendons underneath on the bottom of the foot very tight in there. So if you can try and
hold it for about 30 seconds, come back, relax it a little bit and do that three times. So again,
dorsi, flexing or pulling up, same thing with the toes dorsi flexing or pulling up,
and then even hurting out to the side to get that nice stretch in there.
And holding it you know, as long as you comfortably can, up to that 30 seconds.
So then the next one is going to be a super simple kind of seated heel toe raise. But the
big part of this really when you're working with plantar fasciitis is to try and lift that arch.
So it's kind of like you might have seen in some of my other other videos where you're coming up,
you're trying to make that arch like a C. But with this one, the important part is keep all your toes
down, sometimes I show where you're kind of coming all the way up trying to make that arch. But this
time, instead of coming up on the big toe, make sure this is down, and this is down and just
lift up the arch here. So it's lifting this up, not coming into the sea,
because this should stay down. So coming up, and then bringing up your heel
and your toe. Think about almost rolling out to the sides with your feet, like keeping your
toes down. And then once you're holding that arch, you're just going to go up bringing your heels up,
and then come down and then bring your toes up. But try and keep that arch while you're
doing it because we're trying to get that arch some strength back in there. Because a lot of
times with that plantar fasciitis, that arch drops down and gets over stretch. And that's why you're
having that pain. So again, if you have to reset every time, bring up that arch as much as you can
bring the heels up, come down, bring the toes up to see I'm still kind of in that arch position.
So while you're doing these exercises, you really want to try and keep that arch position. We're
going to do some standing in a minute, but just kind of thinking about that. So we're going to
stand up and go into some stretches now. So with the plantar fasciitis, a lot of times it's really
good to stretch out your calf muscles and your soleus muscle which is in the back of the leg,
because if those are tight, it can also have some tightness down on the foot. So a big kind of bonus
is to use a towel to get a little bit of an extra stretch. So if you've seen before a general runner
stretch, make sure you're holding on to something or next to a wall, if you can, is your foot that
you want to stretch is back behind you. Your toes are pointed forward and the foot in front of you
is for it as well. The front legs semi bent for the calf stretch your back leg is going to be
straight. Now to get that extra stretch. You want to keep that heel down the whole time. So
if I'm going, I'm stretching forward like this and I'm getting a little bit of a stretch of my cat.
If I want more of a stretch sometimes that plantar fasciitis, that mid foot where the the ball of the
foot is, is sometimes hyper mobile. So again to get that extra stretch, I'm going to put it
on the inside so kind of where my big toe is. So I'm just going to kind of put my big toe on there.
So I'm kind of at an angle. You can also just use a wedge in the door and then same position.
But now I'm feeling a whole lot more of a stretch especially in that calf area, even down into the
foot, now, with just a little bit of a rolled up towel there. So again, you know, make sure you're
holding on to the wall or holding on to a chair to a stretch, if you have some balance issues,
you can do the stretch just like this if you want to, and then going into that
soleus stretch is the exact same positioning, you can leave that towel there. But this time,
I'm bending the back leg as well. And so that now takes the calf out of it.
And I'm going to get that soleus muscle which is underneath the calf muscle and again, that goes
all the way down into that heel. So you really want those loosened up. And then again, holding
on to something and I'm getting a really, really good stretch there. Especially with that towel,
you don't have to start off with the towel, that might be too much. But if you can,
it's going to give you that extra stretch. So these are full stretches holding for 30 seconds.
And then doing that three times. A lot of times, if you just have the plantar fasciitis on one
foot, I would still recommend stretching both sides, just to keep both sides loosened up.
So now going back into that arch lift that we were talking about, we're going to do some movements
with it. So getting your feet about shoulder width apart, you're going to go into that arch lifts,
remember, almost just kind of rolling your feet out to bring that arch up. So it's not, you know,
I'm not bringing those toes up off of the floor, I'm just lifting up that arch. And then I'm going
to do a mini squat trying to hold that arch the whole time. So if I feel like it's coming down,
stop, reset a little bit, try and get that arch. And then just nice and slow mini squat. So this
isn't going all the way down, that would be a progression later. I'm just basically
trying to unlock my knees a little bit, like keep that harsh. That's that's the big thing.
So just starting off with a few of those, and then progressing as it feels okay, then you're
going to go into a heel raise. But same thing, trying to keep that arch. So I'm keeping this
part of my foot down the ball of my foot down, and just bringing up that arch a little bit,
and then trying to come up into that heel race. So you can see I'm not going as high as I normally
would if I wasn't trying to work on holding that arch up. But this is so much harder than it looks
trying to keep that arch up to help strengthen it, and then come up on the toes. And then nice and
slow back down. So this might be something you're starting off with just two or three because you
want to make sure you're doing it right and then kind of progressing from there because if you
feel like the arches falling, then maybe even holding on to something while you're doing it and
then just coming up a little bit and coming back down and progressing from there. So there you have
it. Those are ways to relieve plantar fasciitis. Thanks again to Zyllion for sponsoring the video.
If you'd like to purchase a ZMA-35, click on the link up there. And don't forget to subscribe by
clicking down there. And remember, be safe, have fun, and I hope you feel better soon.