List of the most popular hashtags for theme #PLANTARFASCIITIS

35 year old runner with big toe midfoot pain. This is a great exercise to strengthen the foot as well as engage the glutes. Our treatment is more than just adjusting!

Plantar Fasciitis Rehab Ideas! (Swipe Left to see all 5!...) . . . . Before we dive in to the exercises for this issue, let me say that not all heel pain is plantar fasciitis. So many times people come to me saying they have it when in fact the issue is something very different. —— The most common presentation of plantar fasciitis (or technically plantar fasciopathy) is pain at the heel and arch that is worst with the first few steps in the morning. —— ✌Two things that are typically linked to plantar fascia pain are: 1️⃣Decreased ankle Dorsiflexion ROM 2️⃣Limited 1st MTP (big toe) extension —- So you better believe we are going to address these two things in our rehab plan. —- As things begin to calm down, it’s time to start strengthening and loading up the foot and ankle. The videos are arranged from easiest (early stage) to hardest (later stage). —- Find this helpful? Save for later and SHARE with a friend! ————— Want to work with me? Shoot me a message or click the link in my bio for online coaching!

Is your foot falling short of accomplishing the Short Foot exercise? Are you stymied by the #ShortFoot move that you’ve seen floating all over Instagram and youtube? How ARE those people getting their foot to look like an inchworm stuck in place? What is the myofascial magic that can unleash the intrinsic foot muscle's quadrates plantae to draw the heel bone #calcaneous closer to the toes, without activating or clawing the phalanges? How can you turn in your intrinsic foot muscles? At @tuneupfitness we use our tools NOT just for Rolling and Massage, but also for stimulation, activation and #proprioception (or in this case #toeprioception ) Here, our impeccable Toronto based friend @alignment_rescue demonstrates a move she learned from me last weekend at the Yoga Conference. She’s a part of the worldwide teaching team for @nutritiousmovement RULES OF THE ROLL: Stand next to a wall and place a hand on wall to minimize your need to concentrate on balancing. Place the #yogatuneupball in front of your heel, in the cavity where your #plantarfascia inserts itself into your calcaneus. The rest of your foot remains placid and passive. NO SCRUNCHING OF ANY TOES. Hook your heel into the ball and sustain the contraction, as if your heel is trying to bite its way into the rubber. This isn’t a move where you flatten the YTU Ball with your body weight. Instead, try to mis-shape it from the side of the sphere, not the top of the sphere. If you’re able to fire your quadrates plantae, you may feel a dull ache at the exact location where the ball contacts your foot. Attempt as many rounds as you like, then roll out that area by squishing the ball and smushing it into your warm rear foot. Then step off and reflect while you FEEL your HEEL. SWITCH SIDES ___ Still confused? Leave your questions in the comments below. ___ #barefoot #footpain #fascia #yogatuneup #therollmodel #therollremodel #plantarfasciitis #yogatuneupballs

FOOT & ANKLE STRENGTHENING — — ‍♂️Why should you strengthen your feet & ankles‍♀️ — ”The feet are arguably the single most important factor when it comes to optimizing movement quality, biomechanics, and muscle function. If we’re talking about building strength from the ground up the first place to start is with the feet, ankles, and toes.” - @drjohnrusin (Dr. John Rusin) — The muscles in the feet make up 25 percent of the body's total muscles!!! They can take a beating if you participate in sports, and just like any other structure in the body, dysfunction in our feet can lead to serious issues like knee pain and lower back aches. — Foot strength directly influences proper foot mechanics, gait patterns, ankle stabilization and whole-body balance. — ‍♀️*FUN FACT*‍♂️ Intrinsic foot strength has been proven with research, to directly influence power output...which means every athlete SHOULD be doing these exercises! — — — Thinks you will need: ✅NO shoes, just your bare feet! ✅A hand towel ✅Have a theraband or miniband handy...I personally like @team4kor so if you don’t already know them, go ahead & check their stuff out!!!! — — Foot/Ankle Routine 1️⃣ Ankle Dance ⬆️ 2️⃣ Ankle Dance ↔️ 3️⃣ Miniband Dorsiflexion 4️⃣ Miniband Eversion 5️⃣ Miniband Inversion 6️⃣ Miniband Plantarflexion 7️⃣ Miniband Big Toe Flexion 8️⃣ Towel Scrunches — — Suggestions Do these at least 3-5 days/week. Do both ankle dances for time: 3x1 minute each Do 10 towel scrunches on each foot, with or without a weight. If you are struggling to do the reps, switch to 10 times 30 seconds on each foot! Do 50 repetitions of each ankle strengthening exercise with band on each foot: eversion, Dorsiflexion, inversion, plantarflexion, big toe flexion. Challenge yourself when each exercise becomes easy so you continue making those foot gainssss. — — — Comment with questions and feel free to tag/ share with your friends! — — @clinicalathlete #clinicalathlete #footwork

Plantar Fasciitis . Myth 1: Rest and Ice. This is often the advice provided by many healthcare practitioners. . ‍What The Research Says: Inflammation does not seem to be the driving factor for individuals experiencing pain related to their plantar fascia or heel. Therefore, ice and rest would not address the underlying mechanisms at play here. . ‍♂️My Recommendations: . ❄️ Ice: If it feels good, gives you short lasting relief, and doesn’t take away from other things that you could be doing instead, there is nothing inherently wrong with it. However, it is likely not aiding in any healing processes so do not expect it to fix your pain. . Rest: Complete rest is rarely the correct answer. Relative rest, or load management, is the more appropriate choice. If you have pain walking 2 miles, that does not mean you should give up walking or that walking is inherently bad for you. Instead, find a distance that is tolerable for you and gradually build up over time. . ❓Questions? Comments? Drop them below! . Lemont H, Ammirati KM, Usen N. Plantar Fasciitis: A Degenerative Process (Fasciosis) Without Inflammation. J Am Podiatr Med Assoc 2003; 93: 234-7.

✔️ ✔️ . . . Need to strengthen your arch? Try these two exercises! Many people struggle with shin splints, plantar fasciitis, or just general foot pain and these exercise can help the function of those people. Although you might not actually see a difference in the height of the arch, strengthening the muscles that help create the arch can do wonders for your foot or knee related complaints. Our feet certainly do not get enough love. Keep the strong! . 1️⃣ Banded Toe Point: grab a band, hook it around the inside ball of your foot and pull away. No point you toes down and in. . 2️⃣ Calf Raise Squeeze: get any ball or object and squeeze it in between your heels. No perform calf raises without letting the object fall. . . . ‍⚕️- Grant Elliott future Dr. . follow @rehabfix ...... ! ______________ Take charge of your own health, understand your body, and get your daily fix of rehab, movement, and empowerment! #rehabfix • • • • • • • • • #keepmoving #archsupport #footrehab #plantarfasciitis #plantar #shinsplints #footpain #footpainrelief #footstrength #footarch #kneepain #kneepainrelief #sportsinjury #movemore #fitness #movementismedicine #physicaltherapy #chiropractic #mobilitywork #newmovement #motionislotion #prehab #rehab #rehab2performance #strengthandconditioning #movewell #moveoften #movewellmoveoften #exerciseismedicine

BREAK IT DOWN . Understanding your pain triggers and breaking them down into their constituent parts is a really useful thing to do when trying to get past an injury. . It's something I do with all of my patients and it's something I encourage them to do on their own as well. . It starts by answering a few questions. . ️What activities are triggering your issue? ️How much of that activity can you tolerate? ️Are their outside factors that affect how much is tolerated? Can they be controlled? ️Is there an easier version of that activity you could tolerate better? ️How can you better prepare yourself to handle that activity again? . Getting these questions will help you modify activities that are bothersome, work with what you can do, and gradually progress back to normal activity. . And a lot of it comes from understanding that trigger and breaking it down. . So here's an example. . We have someone that has heel, calf, or foot pain when they run (the trigger). . We'd try to establish how much they can tolerate. Let's say its 5 miles. And then we'd modify training to stay under that threshold. . We would also dive into factors outside of training. They notice that when they are more stressed and don't sleep as well, they tend to feel worse. We would try to get those in check if possible to give our tolerance a boost. . We might seek out a similar modality that wasn't bothersome to them so that they could train hard and stay in shape. In this case, maybe biking keeps their lungs in shape and weight training works the muscles, bones, and tendons. . And then we'd try to increase capacity to better handle that goal of running more than 5 miles. This is where the exercise series comes in, as it takes them from easily scalable, low impact exercise to some exercises that more resemble the demands of running. . So think about this for your own injuries. Break it down and answer these questions, and it will help you develop a more thorough plan to move forward. . Tag a friend who gets pain when they run and share the wealth! . #Prehab101

The bottom of my foot is killing me! . So I walked 20 plus miles in a pair of Vans, which are great shoes, except for walking massive distances in Shanghai in a hurry lol. . So I have a great case of plantar fasciitis, I’ve been jumping off and on stages in front of thousands of people, AND still walking all over the place. I noticed the lateral portion of my foot was excruciatingly painful along with the plantar issue. . I took a deep dive into the mechanics of the foot and here’s what I found. As the foot collapses, which it does reflexively in about 99 percent of plantar fasciitis cases, you unconsciously load the foot along the outside to avoid pain. . The foot isn’t designed to load that way, so what happens now is that you actually do get some inflammation on the ankle and 5th metatarsal at the proximal joint. . Now you have an argument between the bottom of the foot contracting in an attempt to prevent the painful movement on the lateral side, and the superior/lateral aspect of the foot working to counteract the pain on the bottom. . I released the lateral portion of the foot and the plantar pain almost completely vanished. The foot returns to the tripod position much faster when there isn’t anything guarding, which means, the faster the return to normal motion, the faster you’re out of pain. . Here is my complete plantar rehab as of right now. . 1️⃣ Leaning Calf Sweep 2️⃣ Alternate Plate Walk 3️⃣ Deficit Calf Raise 4️⃣ Big Toe Release 5️⃣ Single Leg Hop 6️⃣ Lateral LAX Release 7️⃣ High Rig Dorsiflexion . Have questions? Pain? Need help? Leave a comment! . Please tag someone with bad foot pain. . Want to learn how to biohack yourself? The SmashweRx system has been used all over the planet from professional athletes to soccer moms. Step into a pain free life at www.smashwerx.com, or just smash the link in our bio. . #underarmour #strengthandconditioning #physio #massage #baseball #hockey #football #strength #crossfit #ufc #powerlifting #bodybuilding #ifbb #fitness #ufc #fitlife #nasm #nsca #training #smashwerx #surgery @nike #csagym #hollywood #rehab #running #marathon #plantarfasciitis

And a break from our scheduled programming….To discuss the foot tripod, some hate the term, some love it, ‍♀️call it what you will but that foot best be solid on the ground  You have to feel the ground.  You have to have a stable foundation on which to perch your body  . And one little fun fact here too…it is the FOOT that PUSHES the knee out, and the hip/glute that PULL the knee out.  So since we have been talking about that knee, if you are squatting, and you hear “sit back on your heels and drive the knees OUT”…..I would be very cautious here.  Most will sit on the outside of that heel, drive the knees out….losing the contact of the medial foot, ie big toe.  And this my friends, is BIG problem. . Find the “tripod”. Find the “4 points of contact”. Find your FOOT . Good stuff from the DNS Gait course here. . 1️⃣Come up on the toes . 2️⃣Turn your foot in, and press big toe down . 3️⃣Keep the base of the big toe down (POINT OF CONTACT #1) as you spread the 4 toes and drive them out . 4️⃣Anchor the 5th toe toe (POINT OF CONTACT #2) . 5️⃣Keep the big toe and little toe down, and slowly drop the heel . ⭐Be in the center of the heel (POINT OF CONTACT #3, and #4 if you are centered in the middle of the heel⭐ FEEL THE MAGIC HAPPEN, a beautifully strong stable foot.  Now you can squat…..but don’t lose any of those points of contact  . . . . #gaithappens #strongfeet #healthyfeet #tripod #biomechanics #footpain #plantarfasciitis #slowitdown #movement #movebetter #dns #chiropractic #physicaltherapy #podiatry #neverstoplearning #barefoot