Hi guys, Kris from Custom Fitness here, your Amarillo personal trainer. Today we’re going to be wrapping up the two part series on plantar fasciitis. Now be sure to read part one if you haven’t already at the link here: And as always, if you have any questions about today’s blog then please give us a call at (806)-322-3188
In the last post we were talking about some things that you can do to help your plantar fasciitis. Another thing you could roll on the bottom of your foot, would be like a tennis ball. Something about this size, or possibly a lacrosse ball, something in that realm. I’ll back up to where you can see me just place it on the floor, and would roll back and forth. With enough pressure to feel maybe some mild discomfort, but not feel any pain. Definitely don’t want pain through this. We could roll it straight down the center, and then we could roll it off to the side, kind of the inside of your foot. Then we could roll off to the outside of your foot.
So I do like four or five rolls on each one, just really get through that whole part. But really go all the way up into the heel areas, so that it’s not just hitting right where the heel starts. Get up into that heel, and then right back down. So you really affect the whole tendon there. So, that will be step number two.
Step number three would be to start to release it, and we would use a stick, a myofascial release stick. In order to talk about that, we have to know what the myofascia is, right? Fascia tissue is kind of like, in layman’s terms, a piece of Saran Wrap that wraps around your muscle. It is a liquid tissue, and so therefore every time that we work out we damage that tissue. But it can be fixed, as long as we do think about that, and we take an approach towards it. We can actually fix that tissue, and we can do that with a stick like this.
So normally say it was on the thigh, we would just roll out that sort of thing. With the plantar fasciitis that is not an [inaudible 00:05:15]. So we’re looking at more is the calf. Because again, that muscle down here through the calf is attached to the achilles tendon. So we would take that stick and we’d roll down to the heel, and all the back up. And we need get the full length the calf, all the way up to the knee, all the way down to the heel. We also want to go a little bit on the inside, and a little bit on the outside, just to make sure we’ve got the whole area.
As we start to roll through that area where you start to release that fascia tissue. And again, it’s like a piece of Saran Wrap. So as we start to relax it, it’s like that Saran Wrap starts to relax, and the muscle can let go a little bit and stretch. Overtime that really proves very beneficial. But a lot of people feel a lot of impact, just from the first time or two they do it. So it’s definitely worth a try there. All right.
Alright, so the third step. Those are obviously ones that are pretty easy to do. The third one, you really need some help with. I know there’s YouTube videos out there, what is there not a YouTube video out there for now? But you really want to make sure that you’ve got it done correctly, and that would be using k-tape, a performance tape kind of like this. It’s what you’ll see the athletes in say the Olympics using, and stuff. All that colorful tape all over them.
K-tape is a tape, it’s an adhesive tape with elastic properties so it can be stretched. And that’s where the beauty of the k-tape comes in. And that’s where I say that we really need and help applying that, so that we can make sure that we are stretching is the right amount, the right percentage point for each area. Because of you stretch it too far or too little, it won’t provide the right support. And that’s really what the k-tape is for, is to support that plantar fasciitis. Just the arch to keep the pain from arising there, as you’re stretching, as you’re lengthening and working through everything.
So those are our top three ways to kind of work on that. If you’re having problems with plantar fasciitis, we would love to be able to help you out. So give us a call (806) 322-3188. We can get you in for a consult, kind of see what’s going on, and see if what we offer is the right fit for you. We’ve also got our downsize program, lose 15 inches, get your money back, starting on August 20th. Guess what? That’s coming up very soon. Not even that many days away. Is it really like next week? So if you want in on that, we are running out of spots.
If that challenges it for you, or this just is not the right time for you. We are going to have another challenge called Clean and Lean, coming up on September 10th that I will be releasing details, a little bit more about that next week. But if this isn’t the right time for you, just know, we have another one stepping up. So give us a call, we’ll get you in. And beauty of it is, if you sign up for either challenge, you to work out for free until we start those challenges.
To get your consultation set up, give us a call at 806-322-3188 or email us at info@customfitness.biz At Custom Fitness, we are YOUR personal trainers in Amarillo, Texas. Have a great day.