Get Rid Of Plantar Fasciitis Forever By Fixing Your Tight Calves
2020 ж. 24 Ақп.
290 273 Рет қаралды
The plantar fascia is designed to help support the arch. When your calves are tight, the foot goes into more pronation than it's supposed to when you're walking. This causes the plantar fascia to have to do more work than it's designed to do.
This extra stress causes arch and heel pain.
This video shows you how to loosen and stretch the calves effectively to get rid of your heel and foot pain.
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These stretches worked for me. Approx 10 years of pain releived in both feet in 3 months. Thankyou so much. Be blessed
This one is so critical. Could watch these for days
Dr. Kristie, I've come back to revisit this after working on concrete so much, getting some sudden heel pain, and visiting a Good Feet store. This is right on time, thank you as always!!❤
Thank you so much!!!!! I have had so much trouble with my feet. I'm super active and have VERY flat feet and now some inner ankle tendonitis. This was extremely helpful!
Thank you just started these yesterday, I pray they help, this is the worst pain and really disabling when your a busy person. I also bought a foot boot that stretches the calf muscles at night and wore it a few hours last night when I woke up today the pain was not nearly as bad. I feel like I am getting it in my left foot too the right foot is a lot worse but I am doing the stretches on both sides.
Thanks Kristie, i have been suffering from plantar fasciitis for over 6 months. Your video on stretching the calf musle is a god send 🙏. As I have started reovering from my injury. I noticed my right leg ankle suddenly rolls over on uneven surfa es and may have lead to plantar fasciitis as I am an active runner Could you please recommend some videos for strengthening my ankle muscles as I have the London Marathon later in the year? Thank you
Wow helped with wake up hamstring pain
I have repeating terrible plantar fasciitis and tears then extended periods in moon boots etc. The last podiatrist told me I have crazy tight calves. I also have pre-existing bilateral primary lymphedema. No one has made any cause-effect connection but it just seems logical. Your explanation about needing the fluid to flow was a light bulb moment as with lymphedema I dont have fluid flow. I'll try these ideas.
This was really helpful. Thank you. For the first time in my life, I have plantar fasciitis because of having to be non-weight-bearing and on crutches for six weeks. Although I’ve been rolling a tennis ball under my foot for several weeks, the fascia has not loosened up, mainly because of the tightness running up the calf. That was the part that wasn’t being addressed so thanks again.
I neglected stretching before trail running for a few weeks and I'm paying for it. When I was running uphill, my calves were so tight they feel like they were turning to stone. I wear Birkinstock's around the house and my foot is instantly better, BUT stretching is like magic. Thanks Dr. Ennis!
You’re welcome! It’s definitely an important component to any routine:)
Best video online about plantar fasciitis. I’ve watched hundreds of video seen over 5 doctors it seems to me everybody is in it for the money no one actually cares to help you everyone is selling something. I’ve been dealing with this condition for 4 plus months now and I have high hopes in this stretch plantar fasciitis is a tight muscle long store short! Doctors are giving people injectors people are doing Surgey for this condition unbelievable smh I feel the pain for anyone going thought this condition I was on bed rest for 4 weeks of how bad mine for unbelievable
I feel like I finally understand now , and I have some hope on relieving the pain . Going to start doing this exercise today !
I hope that it helps you!
Has it helped?
How are you doing now spunkys?
GO TO STEPS. PLACE HALF YOUR FEET ON STEPS. WITH THE BACK HALF FREE. FORCE HEEL DOWN A COUPLE TIMES A DAY OR MORE TO START. CURED MINE IN A WEEK. STILL DO IT ONCE OR MORE A WEEK.
Thank you for the thorough explanation. I started getting this in my left foot. I tend to neglect quad stretchess the most followed by calf and soleus stretches. I assume added body weight makes this a more probable issue. ie losing weight = less stress on the foot (and legs). As the Beatles sang, "Ah, you got to carry that weight, carry that weight a long time."
I had plantar fasciitis on the foot where I'd ankle surgery, and I started stretching my calves every day and rubbing my heel and foot on a golf ball. On days when I felt brave I rubbed it on a marble, and I could really feel the pressure being relieved.
I’m glad to hear that! These are exercises that, even when the pain goes away, you will want to continue.
@@drkristieennis Of course, you are right about continuing to do the exercises. I do them every morning while my coffee is brewing. 😀
Great technique, I’ve been suffering from plantar fasciitis for months now, you were just heaven sent. Thanks for sharing.
You’re welcome and I hope your pain is gone soon!
I’ve had plantar fasciitis on and off on my right foot for over a year now. It’s the worst, especially in the morning before stretching out. Thanks for your videos. I’ve already been doing the first stretch for a while but never knew about bending in the knee. I’ll give it a try.
You’re welcome! I hope it helps! Are you doing massage to the calf muscles as well?
@@drkristieennis It helps tremendously. Yes, I'm doing the calf muscle massage with a foam roller. I'm looking into getting a derma edge as it might be a little bit easier to loosen up my calves before doing the standing calf stretches. If I do the standing ones first while I feel some pain in the fascia it gets excruciatingly worse. The massage on the roller seems to be the best option for me. Would you happen to know about the heel drop of shoes and the correlation between foot injuries and what kind of shoe one would use for running? I ask because I took up running/sprinting last year which is what triggered the pain the the fascia. I had never had it before. Then I read about experiences with high heeled running shoes and injuries. So I did switch to a zero heel drop shoe for running this year. Not a huge difference overall, but they do feel more natural and I can run on the balls of my feet easier as well.
breakingdan it definitely depends on your foot type. Zero drop shoes are certainly a more natural feel. Most people need to ease into it. In other words, gradually decreasing the amount of heel drop. If you have super flat feet, zero drop doesn’t always work.
@@drkristieennis Thanks again Dr. Ennis. My plantar fasciitis is pretty much gone by now. I haven't felt any pain in months. I've got another question, where did you get your education for physical therapy? I'm curious because I've been interested in it for some time now and have even begun to look through what schools to possibly attend. Did you get a BS in Kinesiology prior to going to PT school? Sorry if this is too personal, but your content is great so I thought I'd ask.
breakingdan glad things are better:) I got my undergraduate degree in nutrition and my doctorate at Franklin Pierce University in New Hampshire.
This was such a great video! I stretch my calves but I didn't realise how tight they were until you showed the tape measure way of figuring it out; I can't even touch my knee to a wall with the front of my toes against the wall! I'll definitely be trying this out as I also get pain on the outside of my calves and it's feeding into my knee too now. My IT band is also painful but I don't know if it's related (I came here from your IT band video).
I’m glad the video is helpful for you:) I have definitely seen tight calves and IT band issues go hand in hand.
I have faciaitis also. I've been using a 2-3" "stepper". Thank you!
Very good, the last two stretches were also given to me by my PT. I know this can also be a cause of hip pain if your foot is not making contact with the ground properly. I have also been doing some toe curls under my foot at the same time as I point my foot to stretch the muscles on the front of my calf. So amazing how they all work together and we don't even think about them until they hurt.
Thank you for sharing! The body is amazingly interconnected:)
I notice when my shoes are wearing out, I will feel it in my lower back and glutes, so good shoes are important. I tried the Hoka One One brand shoes because of their cushioning when I was having plantar fasciitis, and they really helped. They are the only shoes I wear now.
Same they are the only shoes I can wear. Wore a pair out in 6 months. Hokas never on sale. Only last years models
Just started doing these stretches as my feet have been killing me over the last few weeks and i really think this helps..its only the second day but so far so good...Thanks.
You’re welcome ☺️
Brilliant. My calf muscles are so tight! I will do the exercises.
did it work?I have tight calves ,how many times a day did your exercise
❤ oh my God, thank you for this advice. I do have tight calves and from over cycling I’ve got some planter fasciitis type pain. I will apply these exercises. Thank you.
Awesome advice.Thanks a million Dr Kristie! I felt better almost immediately after doing the stretches,
This is only half of the equation. Don't forget to keep your hamstrings stretched also. This was the key for getting rid of plantar fasciitis in my case.
Wow thank you so much Dr, been suffering for 2 months with Plantar Fasciitis
You’re welcome!
I'd also add an exercise to help stretch and realign the hips over the heel. I also add some exercises each day to help strengthen the foot and ankle and to improve the foot flexibility. I'll be adding this to my routine each day too. I've been doing the calf stretch each day but not with the rightfoot slightly crossed in front excellent tip thank you.
Thank you Doctor ! A runner for years bought property that has a lot of steep hills! Tight calves i believe DO!
You’re welcome! Hills definitely will work those valves! They do engage the glutes too:)
Great!!! I needed that exercise.
Thanks!
Thanks again Dr K. for your help when dealing with painful muscle lockup. I’ve been neglecting my soleus for years and as I return to hiking-aggressive waking I’m finding it's locking up to the point where I feel my arch lift up and stay in that painful position for at least 30 seconds to a minute until in unlocks, then it feels contused for the next 6 hrs. I know part of it’s due to dehydration and low electrolytes AND not stretching my holy soleus and instead focusing on my calf muscles. I use arnica, ben-gay for relief and I just did those stretches you demoed. Feedback is welcomed. Cheers- WM50
Thank you!
You’re welcome!
Thank you for your video
For those without a derma edge, is there a household alternative, such as lubricating the calf with lotion and using the dull (thin, not broad) edge of a butter knife to glide along the muscle?
Thank you very much for your help Kirstie Ennis, I'm struggling with Planter Fasciitis over here in the UK
You are so welcome!
Hey i got it too, i work in a factory walking around for about 20,000 steps a day, i started walking on my toes everytime it hurt´s to much. It started releasing the pain alot. Just stand still as high as possible on your toes for 1-5minute to start and then when you get stronger you can do it for longer + walk around on your toes ( it work´s even better barefoot). You will feel the pain disappear immediately, i promise:) Today was first morning it didn´t hurt as much as it used . Try it please:)
Do this plus the OcraMed Health plantar facitis calf stretches and your feet will be healed!! Thank you Jesus for leading me to these videos!! 🥰🥰🥰
Thank you for sharing 😊
Jesus lead you nowhere. He never existed. Wake up.
ok this is great but you should say at the beginning what you need. Who has a derma edge on hand?
Ok nice video. I fell from a ladder at work in 11/2020 still major trouble with my PF. On my injured foot due to the reduced range of motion in my ankle my toes need to be touching the wall to get my Knee to hit the wall. On my uninjured foot my knee can touch the wall with my toes 5" from wall. I cannot stretch areas like this due to loss of range of motion in my hurt ankle. any ideas on how to stretch when I do not have enough range of motion in my ankle to stretch the calf area.
Do you think warming up the calf muscles before doing the stretch would be helpful?
What if we don't have the tool you were using? Is there something to use in the alternative?
Kristie, when doing the Soleous portion do you slightly lift ankle or also keep heel in contact with the floor?
Found your channel. You must have known. 😂 My Dr. can't fix my foot pain. I've been on Gabapentin for like 20 years. Foot Dr. I had no success. Idiopathic neuropathy. I'm currently trying icy hot, compression socks, leg foot wedge where I have my legs and foot elevated above the heart. This is the best I've felt in a long time. I'm 55 and yes obese. So I need to listen to a smart gal like yourself. Thanks for listening.
I truly hope your foot just continues to get better and better! The other thing I find really helps my patients is dry needling.
Kristie thank you for the video and all of your help, I have lost 23lbs since November with your help. Your awesome!
Wow!! Great work!!! Keep it up:)
Very good
Move towards the heart because veins which are often closer to the surface have little valves in them which open to let blood through when the heart beats and close between beats to stop the blood flowing back. So brushing towards the heart works with the valves.
This is true! However, it does depend on the goal. If there is restriction in the opposite direction, it’s ok to lightly go that way as well.
Oh my goodness what helpful and prolific work. Thank you for your contribution and it is beginning to straighten me out and do you recommend pointing the toes in regular standing posture???
You’re welcome! It certainly depends on what the goal and what movement you are adding pointed toes to.
@@drkristieennis my big thing is I get confused… should I point my toes for standing posture ??? Like to set up the tripod of one’s foot ??
@@drkristieennis my apologies, I think I am struggling to ask what I mean!!! Lol 😆
Thank you very helpful, thank you.
You are welcome!
Getting into zero drop shoes fixed my tight calves. Had plantar and Achilles issues. Elevated heal drop shortens our calves which can cause said issues
Thanks for your videos they are clear, focused on helpful exercises and tips and delivered in a way that makes them very easy to watch and to absorb - you are really making a difference, keep up the great work and thank you.
Thank you so much! I truly enjoy making them:)
That is very kind! Thank you!
Thank you so much!!
I've suffered with foot pain for a few years now. Its gotten so much worse. I don't run but I walk. While I walk, my feet hurt, but then my achilles feels super tight and ankels hurt. When I sit and feet hang, my heels throb. When I stretch, it throbs. I haven't tried the calf massage first, tho. Ill try that.
Hope it helps you!
thank you. i couldn't remember how to do the wall stretch as my podiatrist had showed me a while ago and it slipped my mind!
You’re welcome!
Cheers for this, I have been researching "best hiking boots for plantar fasciitis 2018" for a while now, and I think this has helped. You ever tried - Seayiliamon Aphonic Supremacy - (search on google ) ? It is a great one of a kind guide for discovering how to eliminate your plantar fasciitis minus the normal expense. Ive heard some amazing things about it and my friend got cool success with it.
Thank you, Dr. I'm not sure if my ankle is rolling in like you show, but would this be shown by uneven wear in the soles of running shoes such as pronation? Mine wear evenly. I pass the stretch test that you had shown against the wall, but I have chronic Plantar issues every time I start putting in the miles.
It would be shown by uneven wear. Very good:) The other things to think of would be ankle and hip mobility as well as hip strength.
what if you have a shorter or longer foot relative to your height? the 6 inches off the wall is not explained properly
I've had pf for 10 years and know it stems from the calves. I definitely need to stretch daily. Thank you
That's interesting how you said to stretch with one leg in front of the other. No one has ever taught me that...do you think that is better than using the rocker to stretch?
If the rocker works for you, it’s ok to use:) I just like the other stretch better:) make sure to have some blood flow going first before you stretch too.
@@drkristieennis thank you, will using the tiger tail over the calves help to get the blood flowing first?
Tommy Costa yes, soft tissue work is key:)
@@drkristieennis you are the best, I appreciate you. God bless you
Can you update to show or how your motion is now? Great exercises! If you did sorry. I'll look for it.
I have not updated:) I actually shattered my ankle and have had several surgeries so one doesn’t move nearly as well as the other:)
@@drkristieennis oh no! 🤦♀️ so sorry to hear, I just stumbled across your informative videos today. Thanks for taking time to reply and I wish you all the best and a speedy recovery.
Bat Man it was a long time and many surgeries ago but I have a fair amount of complications:)
Just found your channel, started immediately doing your stretches to hopefully get rid of the PF.The stretches really feel good, going to do them faithfully.
Any luck
Merci beaucoup
You’re welcome:)
Can you also explain whether a roller foam would help too? Thanks!
I’ve actually gotten away from the foam roller as it is generally pretty uncomfortable and we don’t need to cause pain to have a positive affect. That being said, if you love the roller, it’s ok to use:)
Thank you
You’re welcome!
THANK Y❤U DR ! It REALLY WORKS !!!!!!!
You’re welcome!
@@drkristieennis Hey Dr K , What would a kind of burning ,tingling be in a shoulder blade ? Thank YOU for ANY INFO ! MY YEARLY PHYSICAL IS NOT UNTIL FEB 2
Philip Tamer without looking at your shoulder blade it’s difficult to say. It could be muscle or nerve in the shoulder blade or even nerve in the neck. Does self massage help?
@@drkristieennis yes ma'am sometimes . It happens for a few minutes then goes away
Hi gud one ...I need ur suggestion ..I'm suffering with pain heel back area ,,swollen a bit unable to walk...seems like spur at Achilles tendon Pls suggest ...
does this help heel pain
Unfortunately. Stretching with bend jenes worsen my PF a lot... i got the best release when Stretching my hips
The stretching is really helping do you think I can go back running even if there is still some pain?
I typically have my patients wait until pain subsides to return to running. One of the things that can help if there still is lingering pain with running is taping. Check out this video: kzhead.info/sun/msp7dp2hZJGNgH0/bejne.html
Hey Kristie, what would your focus be for someone that under-pronates (supinates) and has plantar fasciitis?
mrodock great question! Definitely still address the calves. Is the supination from high arches or from something else?
@@drkristieennis yes, high arches!
Thank u!
You’re welcome!
My goodness, fantastic advice, thank you! Your soles and under your toes are truly beautiful, thanks so much for showing them off!
You’re welcome!
Hi Kristie, I gotta admit, i’m miserable these days. I still cannot find out exactly what happened to my heel. The pain only appears while walking and it’s localized on the upper back right of my heel, as if it was a pressure point. My calves aren’t usually that tight either, I concentrate on stretch well after a workout. Do you think this local pain is caused by a tight calf or soleus? The only thing that kept my mood up these days was working out, and now I can’t. Thanks for the video. I’ll try it out!
Oh I’m sorry:( see if this video helps too: kzhead.info/sun/iJidXbesn6KGan0/bejne.html
@@drkristieennis Thank you! I’ll try it out!! 😊
NiGHTSaturn you’re welcome! Keep me posted:)
I know I read if your shoes are too loose at all can also cause heel pain. Just something I found out if u still having problems.
This is the best explanation of PF I have ever seen thanks! I’ve had it off and on for years but I have to do daily stretches to keep it at bay. I have a flair up at the moment I wish I knew what has caused it. Maybe I’ve not been stretching properly or something.
You’re welcome! Tightness causes a lot of PF issues. If it consistently reoccurs, make sure you are also addressing glute and hip strength.
I wanted to suggest for those people who are new to your channel it would be helpful to explain the silver tool you are using.
Thanks! That is the Derma Edge. It is designed to help get blood flow going and help the muscle get unstuck and glide over the layers.:)
@@drkristieennis Awesome, thanks.
P Estrada you’re welcome!
2:48 when I lean to wall, my knee hurts to the point where calves aren’t focus even though heel is completely on the ground. Suggestions?
Wow I will try these exercises . I mean I know that I have calves prob and the area underneath. So this definitely gona feel so good 👍👍
Hope these make a difference for you!
So I did the exercises and they do really work . Thank you so much ,،😍😍🌹🌹
@@thebreaker3697 you are welcome 🤗
Hi Dr, What is the name of the instrument you are using alleviate the tight calve muscle? It looks like an Apple trackpad although I am pretty sure it's not. Thank you!
It’s called a Derma Edge:) it’s a tool I created and patented when I was diagnosed with Lyme to help relieve tightness without pain. It’s available here: www.drkristieennis.com/derma-edge
Dr. Kristie Ennis is there anything anyone can do for a Achilles tendon heal pain?
Check out this video: kzhead.info/sun/iJidXbesn6KGan0/bejne.html
Hi there! I understand what to do for tight muscles but I have also read that tight gastrocnemius calf muscle can be from weak muscles. So do I train them or just stretch them? This is where I’m completely confused about. Thank you
Ye pretty confuse also not sure is training them Will Make the condition worse so am just stretching right now
Also, did u mean try to get your knee* to touch the wall?
Hi Kristie! I wondering where or who would u recommend getting tha Derma Edge from? Seems my calves r tight everyday so I definitely use ur advice. Thanx🙂
Lawrence Milam I have them available on my website:) www.drkristieennis.com/derma-edge
Just diagnosed with plantar fasciitis in one foot. If I do the recommended stretches faithfully, how long, ballpark average, to maybe heal this so I don't have to do the stretches anymore? Thank you.
This does often take a couple months:( I find that if tight calves are the problem, it helps to continue to make sure they stay loose, even after the pain is gone.
@@drkristieennis Thank you Doctor. Appreciate your help. And yes, I will continue to stretch my calves by including them in my daily stretching routine. Plantar Fasciitis reduces my mobility and thereby takes away way too much from my daily quality of life.
I've had this off and on for years. Right now it is in my right heel. So when your doing the wall exercise that you show here, which foot goes to the closest to the wall? I would assume the left foot so the right gets the stretch? Hope you can help. I had a knee replacement on March the 9th on the left knee. Maybe this is causing it to come back again? I had to get Shockwave therapy 12 years ago to get rid of it. I was told it would never come back but it has.
You are correct about the stretch. Certainly have a knee replacement is going to cause tightness so that may very well be the culprit. Try this video too: kzhead.info/sun/n9mSe7KCrIJnqac/bejne.html
@@drkristieennis Thanks for you reply. I will be asking my physiotherapist today about Acupuncture on the right heel. The left one is fine and that is the one that had the surgery. My body is not normal to say the least it never was. I iced it and stretched but the relief is only temporary.
Rick Haggett best of luck! I hope you find some relief!
@@drkristieennis Shin splints are murder too. If I walk slow I am ok, but if I walk fast for exercise I pay for that for the next week. I looked for a few loosing up exercise before walking.. I had one treatment with Acupuncture on the left foot for Plantar. It helped a bit. Had the 2nd on and it made it worse. Go figure??? So then I got out the frozen water bottle for help. It has calmed it down till my next visit. If the acupuncture doesn't work, then it's either a cortisone shot in the heel which I've had before or shockwave therapy. These last two items are the only thing that have worked. Terrible in the middle of the night or first thing in the morning.
3:57 OMG
Hello. I've been struggling with plantar fasciitis for almost two years. I've tried many things. The stretching does help but it's just taking so long to heal. When I walk or stand it gets worse so staying off my feet is best but it's nearly impossible. I'm not sure where you're located but I'm hoping to work with you in person. I really want to get rid of this issue and feel very lost. I didn't see any location or office on your KZhead channel. Let me know. Thanks!
I am also at 2 years of pain. Has anything helped you by now? I sure hope so
I had/ still have plantar fascitis but I tried to overstretch my ankle dorsal flexion and now I think I have some bad shin splints
Oh no! Try this video too: kzhead.info/sun/q7ixpp2hqYybjZ8/bejne.html
The problem I have with these things, is that it is not a fix, you are simply fighting the symptoms that occur from daily life by actively stretching. As she mentions in the video, she has tight calves herself even though (im assuming) she has no injuries. I have had calf issues for years and these stretches are great to reduce pain, but I would like to know what can be done to go beyond that. Stretches every day for the rest of your life, does not sound like a good solution to me.
I actually have numerous injuries, including multiple ankle surgeries so, yes, stretching, mobility, and strengthening are required for life:) the key is making it part of your routine.
I am not a runner, but I only experience pain in my foot while driving my car. Hopefully this video applies to this circumstance as well.. :(
I hope you feel better soon!
Yesterday I was going for a walk with my brother when my foot started hurting. After about an hour of walking I could barely walk on my foot with a sore spot that felt a bit bruised above the heel of my foot. It hurts so bad sometimes I can’t even stand on it? Is that PF? If so, does it help to do these exercises even if it hurts?
It could be. PF is typically worse after not moving. Pain is usually in the front inside of the heel and can be into the arch.
@@drkristieennis Yes, exact spot of PF. I've got it, never had before, and it is a killer. But, your description is spot on.
@@PoeLemic I hope this video helps! Here are a couple others to check out too: kzhead.info/sun/msp7dp2hZJGNgH0/bejne.html kzhead.info/sun/n9mSe7KCrIJnqac/bejne.html
Hi - any specific advice for heel spur (which is what I have, I think)?
Heel Spurs and plantar fasciitis tend to go hand in hand. See if these videos help too: kzhead.info/sun/iJidXbesn6KGan0/bejne.html kzhead.info/sun/n9mSe7KCrIJnqac/bejne.html kzhead.info/sun/msp7dp2hZJGNgH0/bejne.html
@@drkristieennis thank you, I looked at one of the them and will follow your advice. Will check the other one too. Appreciate it. Trying to find a "scraper" - a plastic dough scraper perhaps!
GreatDane you’re welcome! I hope this all helps:) I actually designed the tool in the video:) www.drkristieennis.com/derma-edge
@@drkristieennis haha I realized that after I watched the second video. I will check out your website. I can see from all the comments that we are many that suffer from PF and heel spur so thank you so much for helping us.
GreatDane you’re welcome and I hope you feel better quickly:)
How long do you recommend holding each strech?
For the soft tissue work, I tend to have my patients do until there is less tenderness. For the stretches, I have them hold until they feel like they are able to increase the stretch a little, which typically takes 45sec-1 min.
i need to follow up Doctor
Are things better?
Why doesnt anyone put their toes up on the wall and lean forward to stretch their calf? Heel on the floor, toes up on the wall. Works amazing for the entire back of the leg and you can rotate left or right to stretch the outer and inner muscles too. I did that for 30 seconds a day and taught a coworker to do it as well. We were both pain free in a few days.
Glad it worked for you! It certainly can be effective but I have found that it can also place too much stress on the tendons.
@@drkristieennis oh, ok. Always wondered why people never brought it up. Thanks
I have to be 2 inches away from the wall to touch my knee. Will I be able to stretch my calf so I'll be 6 inches away using your suggested stretches multiple time a day for many months? A have a Derma edge.
It’s difficult to say at what position you will be at but there should definitely be improvement.
The derma edge looks great! What do you think about using "The Stick" or a good foam roller instead?
Thanks! I have personally gotten away from them as I find they tend to be too aggressive. But, if it works for you, it’s ok!
My foot hurts in the middle and I don't know if its plantar fasciitis cause everyone says that the pain is normally in the heel. I've been struggling for months I don't know....
The plantar fascia starts at the heel and fans out so it can be plantar fasciitis if the middle of the foot hurts. Try the exercises in this video and these as well: kzhead.info/sun/n9mSe7KCrIJnqac/bejne.html kzhead.info/sun/msp7dp2hZJGNgH0/bejne.html
I have landed here in search of healing method ….. god this hurts a lot . Will try tomorrow morning
Hope you feel better! Check out these videos too: kzhead.info/sun/msp7dp2hZJGNgH0/bejne.html kzhead.info/sun/n9mSe7KCrIJnqac/bejne.html
wow this explained well to me tnx!
You’re welcome! I’m glad it explained it well:)
Nice tool you use
Thank you! That’s actually my invention:)
Where would you get a derma edge?
You can order one here:) HTTPS://www.drkristieennis.com/derma-edge
Would the six inches away from the wall depend on your height? Thanks.
Yes it would! Unfortunately, there doesn’t seem to be any data on how to address this. Certainly, regardless of height, if you’re less than 10 cm from the wall, there is usually tightness. Also, compare side to side:)
@@drkristieennis thank you!
Short and lots of reps or long stretches?
Great question! If it’s a newer injury I find shorter duration works better. If it’s older, longer tends to work better.
I have short legs and don't stand a chance of touching my knee again the wall from 6 inches, please advise.
It isn's validated, but you can certainly try moving in closer by an inch or 2.
Ok, 11 cm each side. Am I stretchy?? Also, I've been living in my Dr Scholl Bio Print sandals and love walking in them. But my poor heels are still so tender underneath! X
Seems like you are pretty stretchy! Normal is 10-12:) Is the pain in the heel in the back or the bottom of the heel?
@@drkristieennis Seems like both! And when I lift my leg up onto bar, I feel it very tender on the back of the heel. Hope it's not spurs!
Ladynipchick2 sometimes it is the joint that is restricted and not the muscle. Also, the hamstring muscles or even nerve tension can cause an issue.
How do I purchase Derma-edge
It’s available here:) www.drkristieennis.com/derma-edge