Name: Playbook - Dr. Caleb Burgess - Plantar Fasciitis Recovery - Weeks 3-4
Uploaded: 2024-05-17T09:39:28.039Z
Duration: 20 min
Description: Plantar Fasciitis Recovery - Weeks 3-4

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

*Listen to video for detailed description
*Hold for 1-5 sec per rep, depending on what feels best for you
*Rest time is BETWEEN SIDES
*Do this barefoot if possible!

Ankle Dorsiflexion Mobilization - Staggered - Elevated

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

- 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 Lateral Taps - Looped Band Around Midfoot

*Listen/watch video for detailed description
*Rest time is between sides
*Take at least 2 seconds to lower down on each rep

- 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
- If you can't lower all the way down to tap your knee on the ground, you can either just limit your range of motion, or use objects on the ground such as pads or pillows to tap your need to and then make it lower over time

Rear Foot Elevated Split Squat - Bodyweight - Barefoot

*Listen/watch video for detailed description
*Rest time is between sides
*Hold 1 sec at the top after lifting up the other foot, and take at least 2 seconds to lower down on each rep

- Here I'm using a device called the "Fasciitis Fighter", which provides a pad underneath the ball of my foot and a small bump to push my toes backwards, however if you don't have one or don't want to get one, you can also roll up a towel, leaving part of the towel unrolled under the ball of your foot for padding and perform in the same way

Heel Raise in Toe Extension - Up with 2, Down with 1

*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 3-4

Lynette

Plantar Fasciitis Recovery - Start Here!

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

KarenV

Great. There are a few I didn’t know about.

Plantar Fasciitis Recovery - Pain Relief Exercises

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.

Plantar Fasciitis Recovery - Weeks 3-4

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