Fix your plantar fasciitis by @physiojack_
The “itis” in Plantar Fasciitis implies inflammation,🔥 but it is actually far more similar to a tendinopathy, which has little to no inflammation at all. It also responds much the same when it comes to strengthening it.
📖 A study by Rathleff et al compared heavy loading to stretching. The heavy loading group improved faster and it this showed that the plantar fascia will in fact respond to strengthening work.
So how do we do it? 🤷🏼♂️
The set up requires the toes up in to dorsiflexion. This can be achieved with a rolled up towel/face washer, or if you’re lucky enough, the @fasciitisfighter
By doing this we target the stress on the plantar fascia.
Raise up with control, hold at the top for approximately 2 seconds, and then slowly lower taking approx 2-3 seconds to come down. Give the following program a go:
📌 Week 1: 3 sets of 12 reps
📌 Weeks 2 & 3: 4 sets of 10 reps
📌 Weeks 4+: 5 sets of 8 reps
Once able you can add more load by holding a kettlebell/dumbbell or wheeling a heavy backpack (like in the study mentioned above). ✅
Lastly, but importantly...you need to ⤵ back off on whatever aggravates your foot pain.
🖇 Tag a friend and share the knowledge!
GET THE PLANTARFACIITIS FIGHTER TOOL from @fasciitisfighter
(https://www.fasciitisfighter.com.au/) Use the PROMO Code HEEL20 for 20% OFF
#physiotherapy #active #strong #fit #gym #fitness #physicaltherapy #plantarfasciitis #promocode