hi I'm Judy Barr yoga program manager
for the Cleveland Clinic today we're
going to talk about plantar fasciitis
and really anyone can get plantar
fasciitis it's as simple as buying a new
pair of shoes and hiking or walking
walking a lot during a vacation with new
shoes that aren't broken in what that
means is that the fascia in the arch
gets really tight as a result of the
Achilles tendon and the calf muscles
getting tight so to prevent or to help
treat plantar fasciitis we have to do
quite a bit of stretching regularly to
prevent but also to treat now just a
note if you have any pain for longer
than a couple days it's always wise to
see your physician and work in a
complementary fashion with what we give
you and what the doctor prescribes for
you so let's begin first we want to
loosen up the feet and ankles so sitting
at the front edge of the chair with a
really tall spine heels press down just
start first wiggling the toes and then
wiggle the ankles you'll actually find
you need to use your core here then do
windshield wiper move them back and
forth we're basically softening all the
muscles around that area then with a
tall spine continue just do circles one
way and then do circles the other okay
and then the next is planting the heels
down nice tall spine long legs and with
an inhale we begin to slowly lean
forward and because your spine is so
tall it activates all the connective
tissue from your back to your buttock
and down the back of the legs getting a
nice stretch at the back of the knees
and calves inhaling
Hale next we stand up and on this we
just do a prince
so we're loosening the feet a little bit
alright and one of the final pieces
that's really important we know it as
the runners stretch I'm going to turn
sideways the key here is that your back
foot is pointed directly forward you
turn the foot out it disengages one of
the calf muscles we have to calf muscles
and those two calf muscles tie it into
the Achilles tendon so that those toes
are pointed directly forward nice tall
spine pressing the heel down and as you
bend keeping your body up now getting a
really good firm stretch in my calf
after you take a breath or two you can
bend the knees slightly and that'll get
a little bit of a different angle of it
but the heel is still down so the key
here again is the alignment and a really
important pressing down of that back
heel so with a tall spine you're
pressing down and then after a breath or
two you bend the knees slightly and it
will stretch the ankle just a little bit
more so remember if you're buying new
shoes going for a long walk that you
haven't done before maybe along the
vacation we're going to do a lot of
walking these could be good preventative
postures to do and then you may find if
you've been diagnosed with it that this
is also something that you can
compliment what your doctor has told you
to do thank you very much