Today's video covers three of the best research-based (see reference below) exercises for reducing pain associated with plantar fasciitis or fasciopathy. Plantar fasciitis (PF) typically creates sharp pain on the sole of the foot that comes on when first standing in the morning, after prolonged standing or when returning to standing after being seated for some time.

1. Plantar Fascia and Gastrocnemius Stretch: this stretch places the toe in dorsiflexion (tool = Fasciitis Fighter) and the knee in extension, which will put the plantar fascia and gastrocnemius muscle on stretch. Perform 2-4 times and hold each stretch for 15-30 seconds.

2. Plantar Fascia and Soleus Stretch: this is the same as the last except for the knee is flexed, which puts gastroc on slack, targeting soleus and the plantar fascia. Perform 2-4 times and hold each stretch for 15-30 seconds.

3. Plantar Fascia Loading: this is the most important exercise for preventing recurrence. By placing the big toe in dorsiflexion, the plantar fascia is put on tension via the windlass mechanism. Then, a calf raise is performed, to further load the tissue. Perform 3 sets of 8-12 repetitions every other day.

Reference: Rathleff MS, Mølgaard CM, Fredberg U, Kaalund S, Andersen KB, Jensen TT, Aaskov S, Olesen JL. High-load strength training improves outcome in patients with plantar fasciitis: A randomized controlled trial with 12-month follow-up. Scand J Med Sci Sports. 2015 Jun;25(3):e292-300. doi: 10.1111/sms.12313. Epub 2014 Aug 21. PMID: 25145882.
https://pubmed.ncbi.nlm.nih.gov/25145...