Dealing with Plantar Fasciitis
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- čas přidán 8. 09. 2024
- Sometimes, life is just cruel. You could be unknowingly walking around, having fun while missing things like strong feet, ankles and a good relationship with balance.
Some people are fine, some people just naturally have that strength from the way they moved when younger.
And well some of us...
End up with stupid unexplainably sore feet for ages at a time that just ruins everything! 😒
Plantar Fasciitis is inflammation of the thick band of tissue at the bottom of your foot (your Plantar Fascia). If you're lucky, it will run its course, inflammation will reduce and you may just have to rest until it is less intense.
But, for others it may be recurring, or debilitating pain. This is where you need to start taking action and think about WHY you plantar fascia is constantly inflammed.
Often, it comes down to a lack of strength or control over your feet & ankles - we spend almost all our time in shoes and rarely give our feet much stimulus!
Try the exercises from this video as soon as possible! Even if you're in pain you will be able to to the gentle feet & ankle movements, possibly the calf raises!
If your feet have good strength & control, you will have a strong foundation that you can trust and have fun with 💪🏼💪🏼
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Tom Morrison is the creator of The Simplistic Mobility Method and works with athletes on prerequisite movement capabilities for optimal strength, performance, and reduced risk of injury. He is a British weightlifting coach, martial artist, CrossFit trainer and competitor.
His passion is getting people to live a pain free life so they can do the things they enjoy, he works with professional MMA fighters, golfers, football and rugby players, strongmen, powerlifters, experienced CrossFit athletes and weightlifters, people with no mobility, people with hypermobility, people with chronic back, knee and shoulder injuries, and most commonly people with general tightness or pain that can’t seem to figure out why.
See more from Tom:
T-Nation: www.t-nation.c...
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In 2014 I broke my calcaneus( heel bone), I did a lot of tissue and ligament damage, 14 weeks I wasn't aloud to put any weight on my foot at all, I tried to keep my ankle mobile but not easy in a cast. Anyway, 9 years later still in pain. I lost my fat pad and just a constant pain in my ankle. I work on the farm so walk all day with lots of weight on uneven ground. By the end of the day I would be crippled. I seriously did these exercises for a week Tom and I now go practicality pain-free all day.
I don't even have to tape my heel anymore. It's as if my fatpad is recovering and the clicking in my ankle is so much less, my achilles is also less stiff. I don't know how it works but it worked for me, and it wasn't even plantar fasciitus.
I will definitely sign up once I can afford it. Thanks x
Absolutely brilliant! The foot and ankle follow along will be awesome to add too!
Tom, love your no nonsense approach to balance and strength training for these types of injuries!
Thank you so much!
I have bunions and will try these moves. 😘
After just a little of this along with you my feet and lower legs are tingling. Getting some good blood flow. Thanks for this useful tip.
Awesome news!!
The standing on tippy toe exercise you showed has been a Godsend
Awesome!
Hi Tom. I've invested in your Method and thought before I start, I'd try this clip; I was discharged from physio for a left ankle tendinothapy/ plantar fasciitis, and I have to say, this clip is awesome. After one session, I can feel it helping :-)
Fantastic!! Yes I have seen a lot of quick wins with these exercises over the years! Always great to hear that!!
Thank you for this. I started doing yoga to strengthen my feet, and the rest of me. I’m going to add these exercises to my routine, too!
They’re a great addition, did you catch the twenty minute follow along too?
Thank you for all your great advice
Off topic but just watched your tnstiom video on handstand walking and regressions and the circuit at the end is awesome! Huge shoulder pump and something I’m going to use with my high school athletes as a finisher on push day. Overhear barbell work bothers my shoulders but this was fun and something that will keep overhead strength up. Thanks man!
Awesome! Yes I love that one! Great ice breaker too! 😄😄
"tnstiom" not sure what this is...do you have a link?
Thanks Tom, will also be sharing this with the Mother-in-law. Not sure who has Plantar Fasciitis in sympathy with whom but we are both suffering!
Hope these exercises help you both!
@@TomMorrisonwhen i do the ankle workout my front leg hurts is that normal?
🤔 Gonna try these..... 2 years of plantar fasciitis finally nailed to post tibial tendon dysfunction. Given insoles but still limiting my activity significantly....watch this space...
Definitely want to be doing foot exercises as often as possible
Thanks for these exercises, I’ve been doing calf stretches as suggested by many other people and it doesn’t seem to help. So toes crossed that what you have posted helps.
How you getting on??
@@TomMorrison 7 months on and still doing great! It has helped with my lower back pain and my foot pain from overpronating. Thanks Tom!
I got rid of the inflammation finally with long streches, went to sleep with legs streched 90degrees against a wall. Probably slept few hours in the strech.
Nice one Tom 🥰
❤love it.
I've had this problem for 14 years. Hopefully these will work for me. But it's painful to walk bare feet.
But it really hurts to walk barefoot on hard floors
The best is walking on sand...😍
..
My plantar fascitiis hits hard in my work boots. Especially closer to the end of the day
hopefully these exercises can help!
@TomMorrison just some feedback. I started working on my glute medius with strength exercises. So far my knee pain has lessened significantly, feet pain has lessened significantly and hip tightness has lessened significantly. I am aiming to be pain free in all of these areas and believe its achievable. I am using three of your exercises. Finally, some success. Thanks
Aaaammmmaaaazzziiiimnngg
Thankyou! Any of the drills you haven’t tried before? 😄😄
I think I’m right footed lol I cannot lift my little toes by themselves on my left foot. 😅
it'll come with practice!!
@@TomMorrison I’ve already seen some improvement! I seem to experience pain (the plantar stuff) when I try to get back into running. I’m sure it could be a number of factors (my gait, possible flat arches, shoes, etc.). Where would be a good place to start to address this pain so I can run more?
Cramps in foot🥴. Harder than it looks
Definitely good to work on daily!
Thank you for video. In relation, whenever I take a step forward and place weight on my right feet, it clicks/pops, it feels like it's happening in the heel but I'm not sure. Is this something that you have encountered and can it be treated with similar techniques?
Would be worth seeing a podiatrist to see what they think!
I go barefoot all the time at home (for years) but the only way i can get any relief from PF is to wear thicker soled shoes now and the calf raises and the jumping from side to side cause it to get very very painful..is ok to do these if its causing pain?
ideally you do want to be strenghtening your feet! Sometimes it is necessary to work through pain, but without seeing you in person I couldn't say for sure! It'd be worth going to a physiotherapist to get some in person treatment!
@@TomMorrison I assumed my feet were quite strong going barefoot and wearing minimal flat birkenstock sandals a lot...but maybe not! will persevere with your recommendations , I think the PF is coming from tight calf muscles actually and also my achilles are tender too and I think the calf drop on one legs is supposed to be useful for achilles...Am enjoying the free 7 days of awesome too!
😀
If you have an L4/L5 protrusion alongside plantar faciitus would you still recommend the calf raises and lateral jumps?
Yep! If it has been there for a long time you want to get your body used to absorbing impact for that reason also, I have an L4/L5 protrusion and L5/S1 extrusion too
Good evening Mr. Morrison, Someone today on FB recommended your CZcams channel to me, he said your content will help me.
During Friday's football practice, I noticed that my right was in a lot of unbearable pain, it looked like plantar fasciitis. Now my foot is swollen, any suggestions?🤔
Will need to rest it most likely currently but when it feels better you’ll want to start doing this a few times per week to build up the overall strength of your feet 😄
czcams.com/video/n6ADu6pRJhQ/video.htmlsi=-kenCMKWgTfgvqka
@@TomMorrisonsorry for the slow response to your message. Thank you so much for the trip, I will start to start strengthening my feet. The swelling went down a few days ago, and the right foot is not as stiff as before. I still feel a little pain in achille and the bottom of my foot 😞
I have a click in one ankle
Our feet playlist would be great to check out!!
Great video except for the background music
Yeah we’ve removed it from newer content
Would this take a long time before you could get back into likes of running or squatting?
Depends how bad it is really, would start back very gradually and see how you feel based on the next day
Can you do the standing exercises barefoot?
You can yes! Good to mix it up with both
Why are my heels hurting?
Can be multiple reasons really, how are you with the exercises in the video?
I can lift my big toes and smol ones. I'm on the step making claw and rotate. The cramps are killing me, but I'm going to fight it.
Aside from that I also got cramps every time I do lying leg curl. Hell even when I do standing leg curl, I got cramps on my hamstring. I need to do leg day very badly
EDIT: After a month, my plantar fascitis problem has been fixed. I do the twirling legs, and the calves exercise 3 times a week. Build a bare minimum muscles and the pain slowly fading away. Thank you sir 🙆🏻♂️🙆🏻♂️
Brilliant!!!
*Watches Tom wiggle his big toes and small toes separately* What is this black magic!? Tom's a witch! Burn him at the stake! ;) Looks like I've got a new set of pre-hiking routines to try out (along with SMM). Thanks.
It’s like trying to bend spoons with your mind the first time you try them!!
That’s the best description I’ve heard of what happens with this toe-split exercise! It’s EXACTLY like bending spoons with your mind. Genius!
Can i do this workout in barefoot
Yep!
@@TomMorrison Tom I have both leg heel under and back pain while standing that worsening when resting is that plantar facilities or archillies tend- and also l4 to s1 disc bulge what exercises u recommend
@@TomMorrison that back problem I managed but last week that came back because i do the smith bar squat.
i just did these exercises and found my right foot is weaker than my left. My right ankle gets more painful than my left when I run. Will this sort this out?
Should do! Did you keep up with them? 😄
@@TomMorrison yes and now find I'm free of pain now.
@@paulc6597 brilliant to hear!!
666th like 😈😈😈🤘
Does going to a podiatrist help if they want to put orthopedics in you're shoes to offload some of the tension, or is that actually making your foot weaker overtime just wearing those?
They can help break a pain cycle or offer a quick "fix", but yeah ultimately they're going to make your feet weaker so you need to combine them with these exercises!
yes, that is what i think, podiatry treats the symptoms not the cure. great channel @@TomMorrison keep it up. And thankyou