Plantar Fasciitis Pain Relief Treatments – Ask Doctor Jo

Plantar Fasciitis Pain Relief Treatments – Ask Doctor Jo

Hey everybody it’s Doctor Jo, and today
I’m going to show you five treatments for plantar fasciitis. so let’s get
started. If you haven’t already, make sure and click the subscribe button right down there. so you
like my fancy compression socks? I’m going to talk about those a little bit
later. so with plantar fasciitis, a lot of times you have that pain right there on
that plantar fascia, but sometimes you can have it just out your heel, in the
back, way up top. so it doesn’t always have to be at your arch. plantar
fasciitis can be caused by a lot of different things, it can even be caused
by your knees and your hips, so it’s really important to kind of find out
what’s going on especially if you’re treating the plantar fasciitis and it’s
not getting better. so the first thing that I like to do is
really get the joints moving in the foot. we have so many bones and joints in our
foot, all along here and all along here, so to get those joints moving you can
just really simply start off like kind of curling your toes down this way.
Fanning them up this way. rolling them to the side back and forth, and what’s
that’s doing with those joints is just kind of mobilizing them. bending in like
this if those joints are tight or maybe have
some adhesions or scar tissue in there, that’s gonna increase that plantar
fasciitis because your foot’s not gonna be moving how it’s supposed to. so you can
just spend 1 or 2 minutes on this. you don’t have to do a lot, you can again
kind of fan out those toes push down on them curl them in push that way. you know
fan forward, fan back, just really get all of those joints around the foot even the
heel in the back. kind of would go back and forth just to get those moving. And a
lot of times, that will just help loosen it up and that will feel really good as
well. so the next one is just using a ball to kind of roll stuff out. so this
is a lacrosse ball. you can use a tennis ball. you can use a racquet
ball. you can really use anything. you can use a foam roller if you want to. I like
using a lacrosse ball because it’s a little bit
firmer and it gives you a little more pressure, but if you have plantar
fasciitis and it’s really tender and painful, you might just want to start off
with something like a racquetball or a tennis ball that’s a little more squishy.
so to start off with, I like to stretch the big toe or we call it the first Ray
because if you have a lot of stiffness in that big toe, and you don’t get that
toe extension when you’re walking you don’t get that normal gait pattern, so
this is tight that can cause plantar fasciitis as well. so sometimes I think
we forget that first ray or that big toe, but it’s really important to stretch and
I like the ball because you can just focus on that big toe there. I’m going to
turn it this way just so you can see it where my the rest of my toes kind of go
down but that big toe stays on the ball just to stretch it out. so I really like
that you can use it like a traditional stretch hold it for 30 seconds, take a
break, do that three times. or you can do some shorter ones if it’s really tight
and painful and do like a 15 to 20 second, and do maybe five of them. so then
still with the ball after you get that that big toe, then start rolling it down
into the ball of your foot. and that’s where those tarsal muscles are around in
here metatarsals and all that kind of stuff, and so you really want to get each
and every part. so all of that ball of the foot down into the arch on the
inside on the outside, but make sure you go all the way down to the heel because
that’s where that plantar fascia attaches, and a lot of times people have
that heel pain. so I always say even just kind of go past it a little bit but
really get that whole area. you can go up and down a couple times or you can just
spend, you know, all your time in one spot, move down, all your time in the next spot.
going maybe again one to two minutes, three if you want a little bit more. I’m
doing it standing, that’s going to give me a little more pressure to push
through the ball, so I feel really good stretch with this. again if you’re tender
and in that plantar fascia, bottom of the foot, you might want to start doing it sitting
down in a chair, so you don’t have to put as much
pressure on it. but still even standing, I can do a little bit of pressure versus a
lot of pressure. so it’s really up to you. you want it to be that hurt so good
feeling. you don’t want it to just be painful the whole time. so make sure
you’re getting that whole bottom of the foot there.
so the third treatment is using some sort of compression socks, and the folks
at Eversport sent me their compression socks for plantar fasciitis,
and these are really cool. they have a lot of great components too. And you can
see that it is open at the toes. that gives you a couple different benefits.
one of it is just to kind of keep the flow and your toes, so it’s not so close
up because you could put socks over this. so then it prevents you know any kind of
fungal infections and things like that. it’s got some nice compression here and
here so it doesn’t slide which I like that as well. you can see here at the
heel there’s some reinforcement, and then there’s also some extra support at that
arch. so a lot of times with plantar fasciitis, that arch starts to fall a
little bit and this just kind of helps support it so it doesn’t have so much
pressure on it. and so these are really great I like them because they’re pretty
versatile, like I said, again since they’re not these big huge things, you
can put your regular socks over them which is really nice if you want to, or
you can just wear them as is. so that’s nice as well.
again super comfortable, and you can see that extra support there and that extra
support there as well. so if you’re interested in purchasing the socks, make
sure and click up here. so the fourth treatment is really getting almost like
a pre gait movement. a lot of times with plantar fasciitis, what happens even if
it’s something coming at our hips or knees, we end up not getting a normal
gait pattern or a normal walking pattern. and a lot of times I have with my
patients and folks really doing an exaggerated step. so hitting your heel
first and really coming through on your toes like this. so you can do that in
slow motion, and you can really just stay in one spot. so you don’t necessarily
have to do the heel strike to start off with. I like to do the full going through
like that, but you can really just kind of start in this position and just roll
up onto your toes. so again it’s really kind of working
that first ray, that big toe, as well. you want to keep your foot forward. if you’re
going out and getting pressured in different spots on the outside, then
you’re not really getting that full stretch. so a lot of times that what’s
what happens is people end up rolling out on the outside of their foot, and
they’re not getting that good proper follow-through. so just standing like
this and doing, you can even use your arm a little bit to give you an extra push forward, but really getting that exaggerated, I’m curling my toes I’m going up on my
toes movement. and again then if you want to add in, you know kind of a heel. start
here and push through. you can and do that you know five to ten times. if that
feels pretty good then you can kind of bump up from there until you get to
about fifteen or twenty and then you can actually do the distance walking and
really just exaggerate that heel to toe strike just to loosen everything up. and
so the last one is going to actually be a plantar fascia massage. so I’m gonna
sit down and show you how to do that. to stretch out the plantar fascia, you
really want to get the whole bottom of the foot just like when you were rolling
with the ball. you can stretch it out a couple different ways, but what I like to
do is really just use my thumb’s to get down in there. you can use a lotion or a
cream if you want to so there’s not as much friction, but you don’t have to use
the lotion or cream if you don’t want to. what I usually like to do is start off
just by taking my thumbs and pushing right down the middle of that fascia and
just get all the way to the end past the ball of the foot. and then go out like
that. so just doing that a couple times. if you have some inflammation, you might
feel those adhesions or scar tissue in there, and where you feel that a little
more it will probably be more sensitive, and that just means you really need to
work on that spot a little bit more. so after you do this for about 30 seconds
maybe a minute, then you’re going to start fanning outwards. so then I like to
take the thumbs and then just go outwards, just kind of fanning out and
then once I get close closer to where the those joints are in the foot, I like
then pull a little bit too. so I’m just kind of spreading out everything and
then stretching out those joints a little bit as well.
so just moving through, going through the top just getting that stretch starting
all the way down at the heel, fan out there, keep on going and so you really
want to do this for about three to five minutes. but a lot of times it’s pretty
uncomfortable, but that’s really going to get a good stretch. while you’re here. you
can even you know stretch out the toes if you want to. you can take each joint
and just kind of do some joint mobilizations at the end as well, but
taking each one and going up and down just to get a lot of movement in there
and flexibility in there as well. so you can do that while you’re massaging. I
like to do that as well again just kind of taking each joint of the toes and
then getting that movement from side to side. so that does a really nice job too
and usually gets it feeling a lot better. so one more time fanning out and then
just going straight down that way. so if you’re interested in purchasing the Eversport compression socks, make sure you click on the link up here. and don’t
forget to subscribe by clicking on the link down here. and remember be safe (keep your plantar fascial feeling good), have fun, and I hope you feel better soon.

12 thoughts on “Plantar Fasciitis Pain Relief Treatments – Ask Doctor Jo”

  1. Doc's everything every therapy socks all all beauty full๐Ÿ’๐Ÿ’๐Ÿ’๐Ÿ’๐Ÿ’๐Ÿ’๐Ÿ’๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ

  2. I went to Dr. with heel pain about a year ago and he told me I have plantar fasciitis. The heel is the only place I have pain. Still focus on treatment of the whole foot? And heel pain only is plantar fasciitis?

  3. Thank you for this video! I find it very helpful. I have Morton's neuroma. I think these massages will help. Are there other exercises or massages that I can do for the Morton's neuroma? Thank you for all that you do!

  4. Thank you so much. I found this really really helpful I will be trying these and I'm going to still ice my foot down and soak thank you so much

  5. Dr Jo i`ve been praying you`d do a video on this nasty painful condition.My question is though ,alot of the time i get a bad attack ,i`ll be sleeping.It`s so extremely painful it wakes me up.NO pain meds seem to touch it ,and the burning stabbing pain…(especially in my heels….it`s like someone is sliding razor blades into my heels!….) Is excrutiating.Nothing i do stops it when it`s this bad ,no excersise ,nothing.It can also last for a good 3/4 hours ,and ,i have to take my zomorph early to get to the stage where it`ll subside a little.I imagined it was to do with having fibro ,as that causes alot of deep burning pain.When i`m woken by this ,what would you suggest?Many thanks!!

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