Best Exercise for Plantar Fasciitis | Plantar Fasciitis

In this video I'm going to show you the best exercise for plantar fasciitis Hi, and Welcome back to Physiotutors. Rathleff et al. in the year 2014 have shown that high load strength training which causes tensile loads across the degenerative tendon yield better results than daily plantar specific stretching.

They designed an exercise which uses the windlass mechanism by dorsal flexion of the first MTP joint plus achilles tendon loading to transfer high loads to the plantar fascia. To perform this exercise you can use a stay-away or little pedestal and put a roll towel on it to dorsiflex the first MTP. You can use a chair or similar to hold on to.

Then do a heel raise and take three seconds for the concentric contraction hold this contraction for another two seconds at the top and take another three seconds for the eccentric action when you lower your heels again. You can start this exercise with three sets of twelve repetitions every other day for two weeks To progress you can use a backpack with books or other weights and do four sets but decrease the repetitions to ten for four weeks. In the study they then progressed to more weight in the backpack and five sets with eight repetitions, and were instructed to keep adding books as they became stronger.

If your patient is not yet strong enough to complete all the reps with a good form, they should start with both legs at the same time. It's okay if your patient experienced a slight pain during the exercises but should contact you if they experience worsening after the exercises or during the next 24 hours. The reasoning behind this exercise is that collagen type1 fibers which are abundant in the plantar fascia respond to high low tensile forces with increased collagen synthesis which may help to normalize the degenerative changes of the tendon.

Okay, I hope you enjoyed this video, and you give it a like. If you are still curious about the plantar specific stretch you can watch the video right next to me and don't forget to subscribe to our channel if you haven't yet, and check us out on various social media. This was Kai from physiotutors.

I'll see you in the next video. Bye.