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  • What's up, guys?

  • Jeff Cavaliere, ATHLEANX.com.

  • Today I’m going to show you how to fix plantar fasciitis once and for all.

  • All right, guys.

  • If you have plantar fasciitis you know it.

  • It’s one of those ailments that you instantly know youve got because youve got that

  • defined heel pain.

  • Almost that sharp, knife-like pain in your heel.

  • Especially when you get up in the morning, you take that first step, and it feels like

  • someone is ripping the under foot apart.

  • That is essentially what’s happening there because the plantar fasciawhich were

  • going to show with this piece of band hereis absorbing stresses that it never has

  • to in the first place.

  • The problem is, all our focus and attention when we go for treatment is on this plantar

  • fascia.

  • That’s the mistake because, again, this is not the cause.

  • This is the result of what’s happening somewhere else.

  • So, when we look at the foot, when we look at the plantar fascia, we know what it does.

  • It’s supposed to attach back from the heel, up toward the toes, and its main function

  • is to provide some support for that arch that we have in our foot.

  • A lot of us don’t have it.

  • I have none because I have an extremely flat, pronated foot.

  • Well, it’s supposed to provide some good support for the arch.

  • What it’s not supposed to do is have to provide support during propulsion and to absorb

  • all the forces of propulsion when we move our body.

  • That’s what were asking it to do by having things wrong with the mechanics of our ankle,

  • or our knee, or hip, or even our back.

  • Literally, our midback can cause issues down here and you have to address those.

  • If were talking about this, why is it so important?

  • Because it comes down to the heel.

  • You can see here with the heel, there are a couple of states I want you to see, guys.

  • The first thing is, we know we have mobility of the heel.

  • This is the calcaneus.

  • We know that it can move either in this wayinvertedor it can move outeverted.

  • When it moves out, that’s associated with this ability of the mid foot to adapt to the

  • surface that it’s on.

  • It becomes a lot looser.

  • So, if I take this, and I move it outyou can do this on your own foot, by the way.

  • Youll feel this.

  • If you move the heel out you can see that all the joints in the mid foot are nice, and

  • loose, and mobile, and I can twist and turn.

  • That’s what happens when our foot hits the ground.

  • We go into this pronation, the heel kicks out, we go into this pronation, so we have

  • the ability to adapt to the surface.

  • Even if it’s an uneven surface.

  • You want to have the ability to have that mobility to absorb the stresses of that.

  • If your foot was a rigid lever here and it hit the ground every time, there’s nowhere

  • for the forces to go, except up into the knee, up into the hip, or even up into the low back.

  • Which can cause problems.

  • You want that mobile adaption here to absorb those forces.

  • The next thing it does, if I turn it in and I invert it, what’s happened here?

  • All that mobility is gone.

  • You can see this is a lot more rigid here than it was before.

  • That’s a very important thingand a good thingbecause what happens when I

  • want to push off my foot when I’m running?

  • I want it to be rigid, so I can push off and gain a lever and propulsion forward.

  • If it was trying to push of a loose foot, you could see that would be unstable and that’s

  • not really productive, in terms of propelling me any distance with any force.

  • There’s the problem.

  • The problem is, and what happens is, when we get into a position where we need to propel;

  • that foot is in an unstable, loose state.

  • That heel is everted instead of inverted.

  • So how do we fix that?

  • What’s the cause?

  • Well, there are a lot of causes.

  • Let me show you.

  • We come back up.

  • Again, people spend all their lives rolling it out with a tennis ball, getting an ultrasound

  • on the bottom there, doing all the things to try and loosen that up, and that is not

  • the problem, guys.

  • That’s not the problem.

  • Youre going to get temporary relief of a symptom, but youre not going to get at

  • the cause.

  • So, throw that away.

  • What we do is, if I’m inlet’s talk about walking and running.

  • As I start to walk, again, when my foot hits the ground here, I need the ability to adapt

  • to that surface.

  • That’s going to allow the absorption of forces, so I don’t get too much going into

  • my knee, or hip, or low back.

  • Then as I start to go through and walk through, I need this to lock up, at some point.

  • We need that heel to kick in.

  • So, I get that ability of that foot to the original lever, so I can propel off, and then

  • step through, and then go again.

  • Well, I could tell you this: if you have tight calves, youre going to lose the ability

  • to do that.

  • Youre going to cause a timing issue down here in your foot that will be felt and absorbed

  • by the plantar fascia in a way that it’s not meant to handle.

  • Let me spell that out for you a little more and show you how that works.

  • Let’s say I’m – let’s work on this side here.

  • As I’m through, you can see that’s the moment and gate I need the most dorsiflexion.

  • Meaning, the bending of the ankle upward.

  • Closing down this angle between my shin and my foot.

  • I need dorsiflexion here.

  • So, as I go through, if I don’t have dorsiflexionwhy?

  • Because I have tight calves and I can’t get that.

  • What’s going to happen?

  • I’m going to get dorsiflexion, but not from here.

  • I’m going to get it through that mid foot.

  • How do we get that dorsiflexion here through the mid foot?

  • We have to make sure it’s loose.

  • We have to make sure it’s unlocked.

  • We have to make sure that heel is kicked out.

  • So, what we do is, if you look at itand I’m going through here.

  • I don’t have any more dorsiflexion, but I know I need it because I need to be able

  • to load this hip up to be able to come through; what am I going to do?

  • At that point, I’m going to take it from here by keeping the heel kicked out by having

  • the foot collapsed down.

  • Guess what happens now?

  • Now, when I got to take a stepand I’m not just talking about taking one.

  • I’m talking about running a mile and taking hundreds, and thousands of steps.

  • Every time, I’m pushing off an unstable foot.

  • A loose, floppy foot.

  • The only thing that can provide support for that is that lousy, little plantar fascia

  • under your foot, which is not designed to do that.

  • Support the arches standing?

  • Great.

  • But to be able to supply the rigidness of the foot to be able to propel yourself?

  • No chance.

  • So now I try to push, and I try to push, and I try to push, and I do that over, and over,

  • and over again; that creates a lot of inflammation and strain in that tendon.

  • Over time, it can cause some tension stress on that tendon this way.

  • Which causes heel spurs to form because of all that traction stress.

  • And it’s just a big mess.

  • But you need to stretch your calves out.

  • So, we talked about some other causes.

  • I’m going to get into those in a second, but what’s the problem?

  • What would you do for your calves?

  • Well, I’ll just go hang off here.

  • Like this.

  • If I just do this, and I hang down” – this thing is going to fall over on me.

  • If I’m here, and I stretch my calves like this, on the stairs, that should do it.”

  • No.

  • That won’t do it.

  • That won’t do it because youre not mimicking the stress that youre under when youre

  • at that moment in that backside gate that you need to fix.

  • So, what you would do is a stretch over here against the wall.

  • Youre probably saying to yourselfWell, I’ve done this before.

  • Okay, do that calf stretch?

  • Yeah, do that with both your knee bent, and with your knee straight so you work the gastrocnemius

  • and the soleus, and I should be good to go.”

  • Not really.

  • There’s something youre overlooking here.

  • If you remember, when I took this position, that position of the heel.

  • We said that the problem was that the heel was kicked out at that point.

  • We want the heel to be able to be inverted, kicked in so we can turn it into that rigid

  • lever we can propel from.

  • So, if were in that position here, what you want to do in order to turn this heel

  • back in the proper position to be inverted here, you want to drive your foot across your

  • body here.

  • You want to drive your leg across your body.

  • So, it’s not just this way because if I’m doing this, I’m just feeding more into that

  • down, and in position, which is part of the problem.

  • I can turn it on by just allowing my foot to come and reach this way.

  • So, as I reach into the wall that way and stretch back here, now what I’ve done, as

  • you can see, I’ve kicked that heel in.

  • Which has turned this foot into the lever it’s supposed to be.

  • Now I’m stretching out the calf in that position.

  • Just like that.

  • What we can do is make it more dynamic, where go and reach across the body that way.

  • But as I reach in, I’m still pushing down, making sure this heel is in contact with the

  • ground to stretch that calf out.

  • If I wanted to turn in all three dimensions, I could try to rotate back toward you guys

  • there, and you can see that just by rotating, how the heel has to kick in, and I maintain

  • that stretch.

  • You walk away from that stretch and youre likeWow!

  • That feels a lot looser.”

  • Now, if I’m in this position here, my heel is better able to absorb those stresses and

  • turn into that rigid lever without having to be thrown onto that plantar fascia, which

  • is the problem.

  • Now, how could other things be causing it, and what could you do?

  • Outside of doing that stretchwhich, by the way, a quick way for you tellif you

  • have pain, say, in my left foot, and you go to test your calf flexibility; if you notice

  • you have tight calves, that is almost always the cause of the problem that youre dealing

  • with.

  • So, you would stretch the calves like I said.

  • You do this religiously.

  • Every, single day.

  • Just go through it for about three to five minutes every, single day.

  • Sometimes multiple times a day.

  • Over the course of a few weeks, by taking the stress off the plantar fascia that inflammation

  • will go down and your problem will be solved once, and for all.

  • But, let’s say you test your calf on that side and it’s loose.

  • You don’t have any tightness in your calf, but you still have pain there.

  • Well, then youve got to look at the other side.

  • Problems in the other side can cause loading issues on that side.

  • So, let me give you an example.

  • We talk many times here about the importance of having glute medias strength, and how a

  • weak glute mediasand squatting alone isn’t going to do it, guys.

  • Deadlifting alone is not going to do it.

  • You need to strengthen those muscles independently.

  • If I have a weak glute medias that does this, we know it’s that Trendelenburg Gate that

  • Jesse demonstrated so well back in that anterior pelvic tilt video.

  • If this drops because this is loose here, what has it done to this foot?

  • You can see what happened.

  • Again, if I put my weight this way, because I have a weak glute medias on this side, you

  • can see it’s collapsed this foot.

  • It’s kicked the heel out on this side.

  • It’s made the arch fall here.

  • It’s created that loose midfoot.

  • So now if I’m trying to run and I’ve got a weak glute medias on the opposite side,

  • you can see how all those things are going to happen to you again.

  • I’m going to have that midfoot trying to propel an unstable foot, and were going

  • to have a lot of issues.

  • So, you want to strengthen this opposite side’s glute medias.

  • I’ve done a whole video on that, on how to od that.

  • I’ll link those at the end of this video.

  • But you would do something like, if I was trying to strengthen this glute medias I’d

  • stand up here against a wall, I’d let it drop out to the side, and then I’d lift

  • it up and squeeze in.

  • So, drive this hip toward the wall.

  • This is just going along for the ride.

  • Drive it in, squeeze.

  • Drive it in, squeeze.

  • You can feel it right here, in that glute medias, doing all the work.

  • You can do thatyou can even weight it by using a resistance band as well.

  • Now, one last thing.

  • I talked about all the way into the low back, or the midback.

  • How the hell could that have any impact on what’s going on?

  • Well, when you walk, youre supposed to be able to rotate.

  • You don’t see it as much, but we do.

  • Obviously, as we step, we rotate.

  • With every step we take.

  • So, let’s say I’m able to rotate this way.

  • I’m going to over rotate this way.

  • What happens as I rotate this way?

  • You can see this foot comes down.

  • It goes from here, and down.

  • So, that means if I can rotate in this direction, this is going to come down.

  • If I can’t rotate back, that’s going to cause a problem in our ability to get out

  • of that position here.

  • If I lack rotation in the opposite direction, that’s going to prevent me from being able

  • toin a magnified way, as we do step, after step, after step, after step, and run,

  • after runthat’s going to prevent me from being able to get off that unstable foot.

  • That’s going to cause a problem.

  • So again, an inability to rotate can cause that foot to be put in the same position.

  • So, you want to maintain thoracic extension because thoracic extension gives you the ability

  • to rotate.

  • I can’t rotate much when my spine isn’t extended.