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What's up, guys?
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Jeff Cavaliere, ATHLEANX.com.
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Today I’m going to show you how to fix plantar fasciitis once and for all.
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All right, guys.
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If you have plantar fasciitis you know it.
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It’s one of those ailments that you instantly know you’ve got because you’ve got that
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defined heel pain.
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Almost that sharp, knife-like pain in your heel.
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Especially when you get up in the morning, you take that first step, and it feels like
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someone is ripping the under foot apart.
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That is essentially what’s happening there because the plantar fascia – which we’re
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going to show with this piece of band here – is absorbing stresses that it never has
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to in the first place.
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The problem is, all our focus and attention when we go for treatment is on this plantar
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fascia.
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That’s the mistake because, again, this is not the cause.
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This is the result of what’s happening somewhere else.
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So, when we look at the foot, when we look at the plantar fascia, we know what it does.
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It’s supposed to attach back from the heel, up toward the toes, and its main function
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is to provide some support for that arch that we have in our foot.
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A lot of us don’t have it.
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I have none because I have an extremely flat, pronated foot.
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Well, it’s supposed to provide some good support for the arch.
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What it’s not supposed to do is have to provide support during propulsion and to absorb
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all the forces of propulsion when we move our body.
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That’s what we’re asking it to do by having things wrong with the mechanics of our ankle,
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or our knee, or hip, or even our back.
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Literally, our midback can cause issues down here and you have to address those.
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If we’re talking about this, why is it so important?
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Because it comes down to the heel.
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You can see here with the heel, there are a couple of states I want you to see, guys.
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The first thing is, we know we have mobility of the heel.
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This is the calcaneus.
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We know that it can move either in this way – inverted – or it can move out – everted.
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When it moves out, that’s associated with this ability of the mid foot to adapt to the
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surface that it’s on.
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It becomes a lot looser.
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So, if I take this, and I move it out – you can do this on your own foot, by the way.
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You’ll feel this.
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If you move the heel out you can see that all the joints in the mid foot are nice, and
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loose, and mobile, and I can twist and turn.
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That’s what happens when our foot hits the ground.
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We go into this pronation, the heel kicks out, we go into this pronation, so we have
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the ability to adapt to the surface.
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Even if it’s an uneven surface.
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You want to have the ability to have that mobility to absorb the stresses of that.
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If your foot was a rigid lever here and it hit the ground every time, there’s nowhere
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for the forces to go, except up into the knee, up into the hip, or even up into the low back.
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Which can cause problems.
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You want that mobile adaption here to absorb those forces.
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The next thing it does, if I turn it in and I invert it, what’s happened here?
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All that mobility is gone.
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You can see this is a lot more rigid here than it was before.
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That’s a very important thing – and a good thing – because what happens when I
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want to push off my foot when I’m running?
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I want it to be rigid, so I can push off and gain a lever and propulsion forward.
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If it was trying to push of a loose foot, you could see that would be unstable and that’s
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not really productive, in terms of propelling me any distance with any force.
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There’s the problem.
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The problem is, and what happens is, when we get into a position where we need to propel;
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that foot is in an unstable, loose state.
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That heel is everted instead of inverted.
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So how do we fix that?
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What’s the cause?
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Well, there are a lot of causes.
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Let me show you.
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We come back up.
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Again, people spend all their lives rolling it out with a tennis ball, getting an ultrasound
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on the bottom there, doing all the things to try and loosen that up, and that is not
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the problem, guys.
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That’s not the problem.
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You’re going to get temporary relief of a symptom, but you’re not going to get at
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the cause.
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So, throw that away.
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What we do is, if I’m in – let’s talk about walking and running.
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As I start to walk, again, when my foot hits the ground here, I need the ability to adapt
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to that surface.
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That’s going to allow the absorption of forces, so I don’t get too much going into
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my knee, or hip, or low back.
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Then as I start to go through and walk through, I need this to lock up, at some point.
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We need that heel to kick in.
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So, I get that ability of that foot to the original lever, so I can propel off, and then
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step through, and then go again.
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Well, I could tell you this: if you have tight calves, you’re going to lose the ability
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to do that.
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You’re going to cause a timing issue down here in your foot that will be felt and absorbed
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by the plantar fascia in a way that it’s not meant to handle.
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Let me spell that out for you a little more and show you how that works.
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Let’s say I’m – let’s work on this side here.
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As I’m through, you can see that’s the moment and gate I need the most dorsiflexion.
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Meaning, the bending of the ankle upward.
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Closing down this angle between my shin and my foot.
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I need dorsiflexion here.
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So, as I go through, if I don’t have dorsiflexion – why?
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Because I have tight calves and I can’t get that.
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What’s going to happen?
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I’m going to get dorsiflexion, but not from here.
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I’m going to get it through that mid foot.
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How do we get that dorsiflexion here through the mid foot?
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We have to make sure it’s loose.
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We have to make sure it’s unlocked.
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We have to make sure that heel is kicked out.
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So, what we do is, if you look at it – and I’m going through here.
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I don’t have any more dorsiflexion, but I know I need it because I need to be able
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to load this hip up to be able to come through; what am I going to do?
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At that point, I’m going to take it from here by keeping the heel kicked out by having
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the foot collapsed down.
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Guess what happens now?
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Now, when I got to take a step – and I’m not just talking about taking one.
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I’m talking about running a mile and taking hundreds, and thousands of steps.
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Every time, I’m pushing off an unstable foot.
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A loose, floppy foot.
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The only thing that can provide support for that is that lousy, little plantar fascia
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under your foot, which is not designed to do that.
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Support the arches standing?
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Great.
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But to be able to supply the rigidness of the foot to be able to propel yourself?
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No chance.
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So now I try to push, and I try to push, and I try to push, and I do that over, and over,
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and over again; that creates a lot of inflammation and strain in that tendon.
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Over time, it can cause some tension stress on that tendon this way.
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Which causes heel spurs to form because of all that traction stress.
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And it’s just a big mess.
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But you need to stretch your calves out.
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So, we talked about some other causes.
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I’m going to get into those in a second, but what’s the problem?
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What would you do for your calves?
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“Well, I’ll just go hang off here.
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Like this.
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If I just do this, and I hang down” – this thing is going to fall over on me.
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If I’m here, and I stretch my calves like this, on the stairs, that should do it.”
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No.
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That won’t do it.
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That won’t do it because you’re not mimicking the stress that you’re under when you’re
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at that moment in that backside gate that you need to fix.
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So, what you would do is a stretch over here against the wall.
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You’re probably saying to yourself “Well, I’ve done this before.
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Okay, do that calf stretch?
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Yeah, do that with both your knee bent, and with your knee straight so you work the gastrocnemius
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and the soleus, and I should be good to go.”
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Not really.
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There’s something you’re overlooking here.
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If you remember, when I took this position, that position of the heel.
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We said that the problem was that the heel was kicked out at that point.
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We want the heel to be able to be inverted, kicked in so we can turn it into that rigid
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lever we can propel from.
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So, if we’re in that position here, what you want to do in order to turn this heel
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back in the proper position to be inverted here, you want to drive your foot across your
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body here.
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You want to drive your leg across your body.
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So, it’s not just this way because if I’m doing this, I’m just feeding more into that
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down, and in position, which is part of the problem.
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I can turn it on by just allowing my foot to come and reach this way.
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So, as I reach into the wall that way and stretch back here, now what I’ve done, as
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you can see, I’ve kicked that heel in.
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Which has turned this foot into the lever it’s supposed to be.
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Now I’m stretching out the calf in that position.
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Just like that.
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What we can do is make it more dynamic, where go and reach across the body that way.
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But as I reach in, I’m still pushing down, making sure this heel is in contact with the
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ground to stretch that calf out.
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If I wanted to turn in all three dimensions, I could try to rotate back toward you guys
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there, and you can see that just by rotating, how the heel has to kick in, and I maintain
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that stretch.
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You walk away from that stretch and you’re like “Wow!
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That feels a lot looser.”
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Now, if I’m in this position here, my heel is better able to absorb those stresses and
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turn into that rigid lever without having to be thrown onto that plantar fascia, which
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is the problem.
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Now, how could other things be causing it, and what could you do?
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Outside of doing that stretch – which, by the way, a quick way for you tell – if you
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have pain, say, in my left foot, and you go to test your calf flexibility; if you notice
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you have tight calves, that is almost always the cause of the problem that you’re dealing
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with.
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So, you would stretch the calves like I said.
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You do this religiously.
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Every, single day.
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Just go through it for about three to five minutes every, single day.
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Sometimes multiple times a day.
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Over the course of a few weeks, by taking the stress off the plantar fascia that inflammation
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will go down and your problem will be solved once, and for all.
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But, let’s say you test your calf on that side and it’s loose.
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You don’t have any tightness in your calf, but you still have pain there.
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Well, then you’ve got to look at the other side.
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Problems in the other side can cause loading issues on that side.
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So, let me give you an example.
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We talk many times here about the importance of having glute medias strength, and how a
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weak glute medias – and squatting alone isn’t going to do it, guys.
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Deadlifting alone is not going to do it.
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You need to strengthen those muscles independently.
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If I have a weak glute medias that does this, we know it’s that Trendelenburg Gate that
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Jesse demonstrated so well back in that anterior pelvic tilt video.
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If this drops because this is loose here, what has it done to this foot?
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You can see what happened.
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Again, if I put my weight this way, because I have a weak glute medias on this side, you
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can see it’s collapsed this foot.
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It’s kicked the heel out on this side.
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It’s made the arch fall here.
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It’s created that loose midfoot.
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So now if I’m trying to run and I’ve got a weak glute medias on the opposite side,
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you can see how all those things are going to happen to you again.
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I’m going to have that midfoot trying to propel an unstable foot, and we’re going
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to have a lot of issues.
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So, you want to strengthen this opposite side’s glute medias.
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I’ve done a whole video on that, on how to od that.
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I’ll link those at the end of this video.
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But you would do something like, if I was trying to strengthen this glute medias I’d
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stand up here against a wall, I’d let it drop out to the side, and then I’d lift
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it up and squeeze in.
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So, drive this hip toward the wall.
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This is just going along for the ride.
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Drive it in, squeeze.
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Drive it in, squeeze.
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You can feel it right here, in that glute medias, doing all the work.
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You can do that – you can even weight it by using a resistance band as well.
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Now, one last thing.
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I talked about all the way into the low back, or the midback.
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How the hell could that have any impact on what’s going on?
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Well, when you walk, you’re supposed to be able to rotate.
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You don’t see it as much, but we do.
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Obviously, as we step, we rotate.
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With every step we take.
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So, let’s say I’m able to rotate this way.
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I’m going to over rotate this way.
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What happens as I rotate this way?
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You can see this foot comes down.
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It goes from here, and down.
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So, that means if I can rotate in this direction, this is going to come down.
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If I can’t rotate back, that’s going to cause a problem in our ability to get out
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of that position here.
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If I lack rotation in the opposite direction, that’s going to prevent me from being able
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to – in a magnified way, as we do step, after step, after step, after step, and run,
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after run – that’s going to prevent me from being able to get off that unstable foot.
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That’s going to cause a problem.
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So again, an inability to rotate can cause that foot to be put in the same position.
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So, you want to maintain thoracic extension because thoracic extension gives you the ability
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to rotate.
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I can’t rotate much when my spine isn’t extended.