To heal pain from plantar fasciitis can heal 100%. If you focus on doing exercises
that address the root problem, sadly, most treatments done by healthcare professionals
are addressing the symptoms rather than the root problem. So patients usually
take much longer to heal if they heal at all. In this video, I'm going to show you the top
six exercises for healing the root problem of plantar fasciitis. The first exercise is
getting full toe mobility. So to do this, all you have to do is take off your shoes,
you can be barefoot or in socks, and you're going to curl your toes up and down, up and
down and go 20 to 30 reps, up and down as 1 2 3. Just like that. And you could do both at the same
time if you liked. And the whole point of this is to get all the joints in your feet to move,
of course, you're getting your toes to move because that's the part of your foot that moves
the most. But while you're moving your toes up and down, you're also moving the bones in the middle
of your foot and even some of the heel bones. And this is even better if you move your ankles
up when you move your toes up. And then you push your ankle down like you're stepping on the gas
pedal when you move your toes down. So just to get it all the way up and down to begin to loosen the
joints in your feet. Doing this exercise prepares you for what's coming next for the next exercises
so that you can begin to get stronger and better support your arches in your feet,
which takes pressure off of your plantar fascia. Now just a quick side note is if your symptoms
are very severe, you may need to be doing a different kind of treatment right now this
is for when it's become under control or you're starting to really focus on the exercise of it.
If your symptoms are very severe, you might need to talk to a doctor about getting pain
medications or maybe orthotics the things you slip inside your shoes,
the insoles might even need to get on crutches or a cane to offload your leg, you need to make
sure that you take care of the urgent pain. This is not fixing the urgent pain, we're
trying to get the root problem addressed using these exercises. Exercise number two is doing
toe curls. But with overpressure to make sure that you can curl your toes through their full range of
motion now that you've been practicing moving your toes up and down, curling your toes like this with
your hand over makes sure that you that you're moving your toes to the full range of motion.
Because what people often find out is when they put their hand pressure onto their toes,
their toes can actually bend farther with the head pressure than if they
just try to curl their toes on their own. That means that you have a muscle weakness
and your muscles aren't able to take your toes to the full range of motion. So you need to be
giving your foot some overpressure your toes over pressure like this,
in order to train your muscles to work at that end range holding this for 10 seconds at a time.
And doing this for about 10 reps every hour, as long as you can tolerate it as
long as it's not making anything worse stop if it hurts, or if you just don't feel it's
right for you find the right amount of exercise you can do to get your toes to go through their
full range of motion. And for your muscles to get stronger in that range of motion.
The holding is also important because it starts to wake up every single cell in the muscles that
curl your toes and you need all those cells to work in order to take that pressure off
your plantar fascia. And if you don't do the holds, if you just wiggle your toes up
and down like we did in the first exercise, that does begin to wake up the muscle cells.
But you'll only use the muscle cells needed to quickly move up and down. If you hold it,
you start to wake up the more dormant muscle cells and begin to use your muscles in your
feet much more efficiently. Alternatively, you can use the floor to bend your toes.
So it looks like this. You're just going to put your toes folded under your foot and you
can control how much pressure you're giving by adding or taking away pressure with your leg.
Hold it there for 10 seconds and just try to make sure that you get all the toes evenly so that they
all bent. You can do both feet at the same time if you like and you would do this the same frequency
as the other exercise you want to do 10 second holds for about 10 reps. And you can be doing
this hourly as long as your body is okay with it. The way you know that you're ready to move on to
the next exercise is when you can curl your toes without your hands giving it
any assistance and you can make these parts of your knuckles you have knuckles and your feet
right here. Pop up a bit. You see how the big knuckle right here pops up pretty well.
As long as you can get these down here to start to bend better. Then you're ready to
go into this next exercise. The next exercise is heel raises. Now you have to be able to grab
your toes by flattening them out. You don't want to curl them under your foot. You want
to just put some pressure through your toe tips because that activates those toe flexor muscles.
Then once you have that going on both feet, go ahead and raise your heels all the way up
and then slowly come down trying to maintain a little bit of pressure through your toes
through the tips of your toes. Only go about 10 reps if you can't do 10 reps, do three or four,
whatever you feel like you can do. But you need to make sure that you go
up maximally, you have to try to get your heels as high as you possibly can. Each
time you come up and avoid continuing. If you feel like you want to continue do doing more,
but you're no longer able to grab with your toes, you need to stop that's a stopping point.
The goal here would be to achieve somewhere in the range of 50 to 100 reps with breaks,
you can do like you know five sets of 10 or 10, sets of 10 or sets of 20. Whatever you
feel is appropriate for you. But doing that many reps really works to strengthen your toe muscles
and take pressure off your plantar fascia. Now if you're still having plantar fasciitis
pain as you're doing this, you're not ready for this you need to stick to the other previous
exercises first. This is also an exercise that doesn't need to be done as frequently.
This is a once a day, maybe twice a day. Some people do like to split it up and do 25
In the morning, 25 in the afternoon, whatever you feel comfortable doing, but it should
not aggravate anything if it is aggravating things back off, you're just not ready that
plantar fascia needs to heal a bit more first. The fourth exercise is kind of an exercise but
also more of a posture, you have to think about your foot posture. What you're trying to do to
take pressure off your plantar fascia is use the muscles of your foot to create an arch so
that you're not putting so much pressure on the plantar fascia. Now that you've worked
on grabbing with your toes and doing the heel raises those toe muscles should be much stronger.
So my friend Kay, who's already doing Yes, she's pushing her toes down and increasing the height
of her arch using her own foot muscles. This here is the absolute cure for plantar fasciitis,
you have to get stronger at this. As long as you're doing this consistently. When you stand,
you're going to be taking pressure off that plantar fascia all day long.
So this should be the way you should stand inside your shoes barefoot however you are you should be
grabbing slightly with your toes. Now we actually coached her up a bit before we started this
when she was overcorrecting. So go ahead and grab all the way. And you see how when she
does that the the base of the big toe right here on both sides comes up, that's too hard.
If you end up doing that, you're probably trying to grab 100%, you need to back off
to like 50% or even 20 25%. Just so you can keep the base of the big toe down right here.
And you're only focusing on lifting the arches of your feet. When you stand and you're putting
5050 bodyweight through each leg, you should be using the toes in both feet about equally.
And if you start to lean one way, here's kind of where it turns into an exercise.
If you lean over to the left here, then you should be grabbing slightly more with that left foot,
that foot should do a little bit more work. And then when you go to the other side,
now the toes on this foot are going to do a little bit more work.
Practice standing like this at home, practice standing like this, when you're out at the grocery
store and an appointment or anywhere you're out if you have to be standing, try to make that into
a foot workout by grabbing with your toes and getting those foot and toe muscles stronger.
Number five is learning how to walk while using your toes and your arch muscles just like we
practiced in standing. So remember, you're holding the toes of both feet engaged or activated.
Whenever you're just standing. When you're going to take a step, go ahead and take a step. The foot
that you're leaning on to the toes on that foot are the ones that need to grab for that
moment that you're putting weight on your leg. Then when you take the next step, that's what's
going to relax as you take the pressure off of it and now you're putting pressure on this foot. Now
the toes and arch need to engage on this side. So as you're walking, going to walk more normal now,
every step you take, you need to be activating your toes and elevating your arches so that you
take pressure off your plantar fascia and allow it to remain an irritated throughout the day.
Now you can make a walk out in the park or a walk through the mall or anywhere walk around
the block and exercise. You just need to make sure that you don't do this so much that it
starts to irritate your plantar fasciitis, your tolerance right now and your plantar fascia might
be that you can only be on your feet for 10 minutes or 20 minutes before it starts
to get worse. That's how you should work in. If you feel like you can tolerate 20 minutes
30 minutes or longer then go ahead and pursue that because it's going to add more strength
to your toe muscles. And it's also going to train your plantar fascia to take more, but you may be
so irritated that you can't do that much right now. Number six exercise to help you heal your
plantar fasciitis root problem is a strengthening exercise we talked about walking and standing.
Now this one's going to really push your strength even more. We're going to do jumping with toe
grabs. So you make sure you stand somewhere where you can hold on to something sturdy,
she's holding on to the wall of top hold on to the counter to a sturdy piece of furniture
like a couch a wall something that you can definitely hold on to keep your balance.
Then keep your feet for a comfortable distance apart, and you're going to start with a little
toe grab, just like we've been practicing, then what you're going to do is jump up very slightly
like you're going to do a heel raise, but with a bit more force. And you're just going to do about
five to 10 reps like that, go ahead. And every time you land, you have to land with a toe grab.
So you're trying to maintain the toe grab every time your foot hits the ground, there's some
people will do these at a faster pace. Like if you're jumping rope, you don't need to go that
fast. You can if you want, all I need to make sure that you're doing in order for you to protect your
plantar fasciitis problem for the long term. So you know, having an issue with it,
is you need to make sure that you use those toes every single time you land on your feet,
work your way up to getting in the 50 to 100 rep range, you can do sets of five sets of 10, or 20.
Whatever you feel comfortable with, it should never hurt your plantar fascia more,
it should make your symptoms worse the next day, it should just feel like you get tired without
irritating anything, then you have to figure out which of these exercises you need to be doing.
You may not do all of them, you may pick one or two to work on and then progress into the
harder exercises. Or it may be the case that you're ready for the harder exercises right
now. And for some people, they never even need to progress to the jumping exercises to get relief
from plantar fasciitis, I definitely recommend that the toe curling exercise at the beginning
and the ones where you're moving up and down and where you're holding with overpressure.
Those typically need to be done more frequently, like every hour, in some cases, as long as you
can tolerate it without getting any worse. But once you get to the heel raises and the jumping.
Those are exercises you typically do once a day for 50 to 100 reps as you work up to that,
but the walking and the standing those are definitely life long things that you need
to just learn how to do the rest of your life so that you can use your toe muscles properly
and never have to deal with a plantar fasciitis problem on a recurring basis.
You know, every six months every year every two years. Have you tried these exercises out and
they began to help you out? Drop a comment below and let us know how it went for you. Thanks so
much for watching. Give us a thumbs up if you liked this video. Share this with somebody you
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