Name: Playbook - Dr. Caleb Burgess - Plantar Fasciitis Recovery - Weeks 5-6
Uploaded: 2024-05-17T09:39:32.669Z
Duration: 20 min
Description: Plantar Fasciitis Recovery - Weeks 5-6

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

*Listen to video for detailed description
*Hold for just 1-3 sec per rep
*Rest time is BETWEEN SIDES
*Do this barefoot if possible!

Single Leg Squat with Anterior Slide - Ankle Dorsiflexion

*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
- Try to keep the stomach muscles tense so that the back stays flat and doesn't excessively round as you lean forward

Single Leg RDL - Bodyweight - Barefoot

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

- Try try to keep the knee of the front leg 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

Forward Trunk Leans for Foot Strength - Kickstand

*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

Seated Sciatic Nerve Tensioner - Head and Knee

Plantar Fasciitis Recovery - Weeks 5-6

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 5-6

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