Name: Playbook - Dr. Caleb Burgess - Plantar Fasciitis Recovery - Weeks 1-2
Uploaded: 2024-05-17T09:39:23.057Z
Duration: 20 min
Description: Plantar Fasciitis Recovery - Weeks 1-2

Lynette

I have opportunities. This is one of the drivers of my inflamed Achilles. A great start to better movement and no pain. My Achilles currently burn and are inflamed with just standing.

Sharod

For the videos shown with shoes, do them barefoot if possible!

*Listen to the video (sound on) for a detailed description
*Rest as needed between sides
*Hold 5-10 sec per rep
*reps per set are on each side (so “10 reps” means 10 reps on each side)
*Do this barefoot if possible!

Standing Staggered Stance Ankle Dorsiflexion Stretch - Voice

*Listen/watch video for detailed description
*Rest time is between sides

- Try try to keep the knee relatively straight but not fully locked out
- Try to maintain an equal distribution of pressure between the 3 main points of contact on the bottom of your foot (like a tripod): the ball of the foot near the big toe, the ball of the foot near the pinky toe, and the middle of the heel

Single Leg Stance - Barefoot

*Listen/watch video for detailed description
*Only pull the toes back as much as is needed for a tolerable stretch that isn't too uncomfortable

Seated Toe Extension Stretch using Hands

*Listen/watch video for detailed description
*Rest time is between sides
*Take 2 seconds to go up, hold 1 sec at the top, and take at least 2 seconds to lower down on each rep

- Only use the other foot on the chair/box/bench to assist as much as you need to

Heel Raise - 1 Leg with Foot Assist on Chair

*Listen to video for detailed description
*Do not HOLD the stretch...keep moving up and down and make sure you don't push so hard that you have increased symptoms in your back, leg, or foot

Supine Sciatic Nerve Tensioner

Plantar Fasciitis Recovery - Weeks 1-2

Plantar Fasciitis Recovery - Start Here!

Good, I have crunching on the side of my left foot though. Like something is slightly out of place

Plantar Fasciitis Recovery - Weeks 1-2

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