what yeah hey everybody it’s doctor Jo
and pink Remy. I’m sporting my pink, too. I know it’s exciting and today I’m going
to show you my top 5 plantar fasciitis treatments, a whole body treatment. so
let’s get started. so you might ask how
you treat plantar fasciitis as a whole body treatment. so plantar fasciitis can
be caused by a whole lot of different things. and as clinicians, or if you’re
trying to do at home treatment, oftentimes you get stuck on treating the
plantar fasciitis itself. but sometimes plantar fasciitis is caused by something
in your back, something in your hips, something in your knees. so you really
have to find out what the cause is. so this is just going to show you a couple
different ways further up the chain, or up the body, that if it’s something else
going on because plantar fasciitis is the inflammation of the plantar fascia
on the bottom of your foot. but that doesn’t necessarily mean that’s where
the problem is coming from. so to start off, you would start down at the foot. so
maybe stretching out your calf. so a lot of times with plantar fasciitis, what
happens is your arch drops and your foot comes into pronation. so it drops down
like that and then that fascia gets over stretched. so you really want to
kind of work on things like that. now if it’s a tight calf or Achilles muscle
causing the plantar fasciitis, a typical runner stretch, when you get into this
position the back heel the foot in the back, is when you’re wanting to stretch.
the heel always stays down. that back leg stays straight. the front knee you bend
forward, and then you lean in until you get a stretch on the calf. now to take it
one step further, talking about that collapse of the foot, to stretch and help
strengthen that arch, that bottom of the foot, if you’re in this position, and
sometimes it’s better to do it against the wall because then you can get a
little bit more support, you’re gonna take the front foot and just swing back
and fort.h so you might not be able to see quite as much at my foot but you can
see that it’s working the bottom part of my foot because it has to stabilize.
so you can also you can just swing it back and forth while you’re stretching,
or you can kind of rotate that leg around and that just gives it that extra
work, that extra push, that it’s not just maybe the tight calf, but it’s something
going on in the foot as well. so that’s just one way you can add on to the
traditional runner stretch. so let’s say you’re doing this stretch and your calf
isn’t tight. you don’t feel a stretch at all. it does it doesn’t you know you’re
not like, oh I feel that good stretch that hurts so good, then it’s probably
not coming from your calf. it’s probably coming from further up the chain. so
that’s what I’m talking about. when things aren’t tight or they’re not you
know super weak, then they’re not really the cause of the problem. so sometimes if
you have your foot collapse in like that, it’s because of a weak gluteus medius on
the opposite side. so when I’m standing, if my glute Med isn’t working like it
should, and I have to lean over like this, as I lean over my foot on the opposite
side will collapse in. so it’s just because it’s changing that body position
and that put has to compensate and drop in and then it’s getting extra pressure
on that plantar fascia, and it’s causing pain. so an easy way to stretch or to
exercise, to strengthen the glute med is to do something like a hip hike. so
with hip hikes, you can do them off the edge of a step, but you don’t have to do
them off the edge of a step. you can just do them standing. so if I was against
something and I want to strengthen my glute med on this side, I’m gonna stand
on this side keeping the leg straight and try not to bend the knees. you’re not
bringing this knee or leg up, but you’re hiking it up. so I’m working this side to
bring that leg up. so just hiking it up. so that’s what it’s called, it’s called a
hip hike. so if you’re on a step which I’ll show you later, you can do that and
so you get a higher hike, but just starting off if it’s weak, you’re gonna
get a workout doing this. now it’s working both sides. this
is the closed chain one, so you’re gonna work a little bit more, but I’m getting
work on this side as well, lifting it up. so I would say even if you’re just
really working on one side, switch and do both sides because you really want to
get both of those strengthened because the pelvis is connected so if one side
is weak, the other side is probably compensating. so you really want to work
on that too. so this is the hip hike on the step. this isn’t a new exercise this
is just the exercise of that hip hike that I did earlier that I said I was
going to show you the progression for on the step. so the side you’re standing on
is the one that’s going to get the biggest workout. now if you’re on a step
make sure you have something to hold on to. if you’re on your stairs at home make
sure you’re holding on to the railing while you’re doing it because this is
tougher than it look. so this side is getting the main work. this side is
getting work some, but now I’m hiking it up trying to keep that leg fairly
straight. I bent that knee a little bit, and then dropping it down. so see I’m
dropping it past the step, so I’m getting a fuller motion with this one versus if
I was just standing on the floor. so you can see there is some balance component to it, so you don’t really want to have to focus on your balance. so if you’re
holding on to something you can really focus on that strengthening as well. but
again I would do both sides because it’s working one in a closed chain when
you’re standing, and an open chain when you’re actually moving it .another great
exercise for the glute med is clamshell exercises. so clam shells are a little
bit harder than they look, and if you don’t do them correctly, they’re pretty
easy. so you have to make sure you’re doing them correctly. so you’re gonna lie
on your side. the side that you want to exercise is going to be up on top. bend
your knees up. anywhere you, some people like to
do it 90 degrees, I like to do it a little bit less just so you’re not
impending your hips, but then bring your feet together kind of in alignment with
your hips. all you’re gonna do is make sure that your hips stay straight up and
down are perpendicular to the floor, and that they never roll. if you roll back
while you’re going into the exercise, you’re not kind of working that glute med.
so this stays still, your feet stay together, and then you’re just going to
bring your knee that top knee up off of the other one. so that’s going into a
clamshell and in sometimes the first three or four
don’t seem very hard, but again if you’re doing it correctly, you’re gonna start
feeling it, and you’re really gonna feel it working in there. so you know you can
just start off with maybe 10 to 15 do a couple sets, a couple times a day, really
to work that glute med. but remember it’s the opposite side of the plantar
fasciitis, but I would recommend doing both because the pelvis is so much
connected together there if one side is messed up, the other side is probably
messed up as well. so the next thing that could possibly possibly be an issue is
if your back is rotated, if you rotate your back then what happens is again you
start getting pressure on that foot where it collapses forward as you rotate.
so another big thing is to get some thoracic that mid to upper back
stretching it out to make sure that you have good posture. if you’re over one way
or over this way, if you’re twisted, that foot is going to collapse in and
over stretch that planar fascia. so really kind of stretching all that out
is a really great way to help get that better posture. so then you’re in a more
correct alignment and that helps with that plantar fasciitis. so you can just
use a foam roll or something to stretch out the thoracic area into extension. you
can use a larger one like this if you happen to have one, but even anything
just like a pool noodle just to have that little bit of stretch over the back
so one thing that I really like. it’s easy to do. you can even if you don’t
happen to have a foam roller, if you have a really big beach towel, fold it a
couple times and tightly roll it up to look like this and that will probably be
enough to get you a stretch because if it’s coming from your back, you probably
don’t need something huge to stretch out your back. so what you’re gonna do is
just kind of put it on maybe the mid-to-upper back near that thoracic
area, and then all you’re gonna do, you can put your hands here if you want to
cross them over to kind of get the shoulder blades or the scapula out of
the way you can, and then you just gonna kind of lean back into it. and
so that’s just really stretching out that spine and that thoracic area. so as
long as you’re comfortable, as long as you’re not straining out your neck, you
know make sure you’re kind of protecting that neck as well and that you’re not
straining yourself, then you can hold it for about 30 seconds and do that 3 times.
so three times for 30 seconds. the last one is one that I really really like but
I actually don’t show you all very often. I might not have ever shown you this one
it’s just what I always forget about, but it’s a really great stretch and I was
doing it with one of my patients the other day and he was like, wow this is a
really great stretch. and this really just is called open the book. and so the
reason why is called opening the book as if you’ve ever put a book on its side
and you open it up, and all the pages kind of fly open that’s almost what it
looks like that you’re doing. so it helps it’s a great stretch for your lower and
your upper back. so you’re just gonna lie on your side kind of bring your knees up
again almost into that 90 degrees, but I like to do just a little bit lower so
I’m not impinging my hip. you’re gonna put your arms out in front of you just
one hand on top of the other, and then all you’re gonna do is the top hand
while everything down below stays in one spot, you’re gonna open it up. so I’m
opening up that book and see how my chest opens up into a stretch? so this is
a great back stretch especially if you have bad posture. I’m getting a stretch
through here. I’m even feeling it at my hips. and so
you don’t necessarily have to hold it for 30 seconds. you can kind of do just a
2 to 3 second pause come back down and then open back up. and I actually you
might not have heard it but I actually didn’t just get a little small pop or
adjustment in my low back doing that. and so you know it needed it. and just with
that a little bit of a stretch it did it. so again this is called just opening the
book. you can do a little pause if you want 2 to 3 seconds, or if you want to do
it continuously maybe do 10 at a time 2 to 3 sets a couple times a day. so there
you have it. those are my top 5 plantar fasciitis treatments whole body wise. if
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