Hey everybody, it’s Doctor Jo. Occasionally,
I’ll have patients ask me questions, and I’m not quite sure what they’re talking about
in the beginning. For example, I had a patient the other week that asked me about his Plantain
French Frydis. And it took me a few minutes to realize that he actually meant Plantar
Fasciitis. Now this is something that actually can be very, very painful when you have it,
and it can prevent you from walking sometimes, even. Most of the time you feel it early in
the morning when you first get out of bed. But if you stretch your foot out a little
bit, then it’s not quite as painful. So today what we’re gonna do is I’m gonna show you
some stretches for your Plantar Fasciitis. So before we begin our stretches for our Plantar
Fasciitis, I just want to introduce you really quick to my assistant Bailey. And she’s kind
of sleepy, but, you know, she’s definitely here to support me in everything I do. So
what I’m gonna have you do first, this is gonna be a calf stretch. And um, what you
can do is you can get a belt, or a dog leash, if you have a dog. That makes it very nice
cause they have loops on the end, but either way, I’m gonna have you take your belt, or
your dog leash, and what you’re gonna do with this one is usually when you just get a calf
stretch, your gonna pull in like this. You want your leg to be straight, and you’re gonna
relax your foot and pull towards you. Now with Plantar Fasciitis, you actually want
to get your toes involved, too. Now most of the time when I’m just telling someone to
stretch their calves, I don’t want then to get their toes involved, but with this one
you want to stretch those toes as well as your calf that’s really gonna stretch out
that fascia underneath which is basically a tissue layer underneath that gets, that’s
the part that gets irritated. “Itis”means irritated. So, guess how long you’re gonna
hold it? 30 seconds, 3 times each. That’s the standard for your stretches. So, you’re
just gonna big pull stretch, you want to keep your knee straight. If your knee starts coming
up, that’s not gonna get the stretch. So make sure that your knee is staying straight. Alright,
after you get those stretches in, then what you’re gonna do next is a little bit of massage
on your foot. You want to massage out that fascia that’s irritated. So you can take off
your shoes, take off your sock. And make sure your foot’s nice and clean when you’re showing
it to people. And what you’re gonna do is just really simple, you can get some lotion
which will help increase the heat in there, make your fingers move a little bit easier,
but what you’re doing is, if you do have Plantar Fascii… fi…I can’t even say it
right… Plantar Fasciitis. You’ll be able to feel some bumps in that fascia, and that’s
just that irritated skin in there. What you’re gonna do is your just gonna start off and
you’re gonna take your thumbs and you’re gonna push through there and then you’re gonna go
out at the and. And so you’re pushing it out as you go. And like I said, if you can get
somebody to do it for you, it’s a lot nicer. Alright, but you’re just kind of giving yourself
a massage to really loosen everything up. So probably about 5 minutes of that, and that
should have everything a little bit loosened up for ya. Alright so, then next thing we’re
gonna do is do some sitting stuff over here on the couch. And maybe move Bailey out of
the way. Alright – ooh, Bailey magically disappeared. How convenient. Ok, so the next stretches
I’m gonna show you are stretches you can do as you’re getting up out of bed before you
actually get up and stand on your foot. Because this is the most painful time. So I’m gonna
take off my shoes cause I wouldn’t have my shoes on while I’m sleeping. And what I’m
gonna do to start off with is you can get something just like a noodle from the store.
These are usually about 99 cents, not very expensive. What you’re gonna do is you’re
just gonna simply take your foot roll it all the way to the heel, roll it back all the
way back to your toes. And this is gonna stretch out that fascia underneath. So as much as
you can tolerate, you know it might be a little painful cause you’re stretching it out, but
again you don’t want tears coming down. So you’re just gonna stretch it back and forth,
you actually want to do this for a couple of minutes cause you want to get it really
stretched out. Now my favorite thing to do, and this is probably just as easy, is to get
a water bottle from any store, and what you’re gonna do is you’re gonna put it in your freezer
and store it overnight. So this is actually frozen right here, it’s ice. And so what you’re
gonna do is your gonna do the same thing that you did with the noodle, you’re just gonna
roll back and forth. But with the ice in there, what that’s gonna do id that’s gonna calm
down that inflammation. The “itis” part of that Plantar Fasciitis. So you’re simple just
gonna roll back and forth and get it nice and stretched out for a couple minutes before
you get up and walk. And that should have it stretched out and calmed down a little
bit for you before you get ready to get up and go for the morning. Alright the last stretch
I’m gonna show you, you can do on a step that you have at home. You don’t actually have
to have a step ladder like this, but I’m just kind of showing you with this. You can do
it on your steps going upstairs, a porch step, but just somewhere where you can kind of hang
your foot off of. You probably want to leave your shoes on, I’m just showing you without
it so you can see what’s going on. What you’re gonna do is your gonna come up to the step,
and you’re gonna drop that heel down. And what that’s doing is that’s really giving
a good stretch on that Plantar Fascia down there. So same kind of thing. You can guess
it, you’re gonna hold it for 30 seconds, and you’re gonna do it three times each. So just
letting that heel, it will keep dropping further the more it stretches out, so you’re just
gonna stretch, stretch, stretch, and then come back up after the 30 seconds, shake it
out. And then stretch it again. And that’s it! Alright, so there you have it. Those were
your stretches for your Plantain French Frydis, wait a minute, Plantar Fasciitis. So remember,
if you liked it, click the “like”button, and leave us a comment. And if you’d like to see
some more exercises and some educational videos, please go see me at AskDoctorJo.com. And remember,
have fun, be safe, and I hope you feel better soon.