PLANTAR FASCIITIS: 3 STEPS TO ELIMINATE HEEL PAIN

Name: PLANTAR FASCIITIS: 3 STEPS TO ELIMINATE HEEL PAIN
Rating: 4.9 (9 reviews)

Ultimate Guide to Relieving your Heel Pain

Created byFelicia Armstrong

Last updated 7/2024

English

What you'll learn

Things That Don't Work and Are Ineffective
The root cause of your heel pain
How to treat your plantar fasciitis effectively and without surgery
Manage your plantar fasciitis yourself

Course content

5 sections • 27 lectures • 1h 14m total length

Lesson 1: Meet Your Instructor3:47
Meet Dr. Felicia Armstrong, a podiatric physician who shares her plantar fasciitis experience and presents a three-step, conservative plan to relieve heel pain by addressing three underlying conditions.
Lesson 2: Understanding Plantar Fascia: What is it?0:47
Explore the anatomy of the plantar fascia, a thick band from heel to toes that supports the medial arch, and learn how understanding its structure informs plantar fasciitis relief.
Lesson 3: How does Plantar fasciitis occur0:39
Explore how plantar fasciitis develops as the plantar fascia pulls on the heel bone, elongating the heel and forming a heel spur that irritates the attachment.
Lesson 4: Why does it hurt?0:51
Lesson 5: Understanding the influence of lifestyle on Plantar Fasciitis1:32
Explore how lifestyle choices like footwear, activity level, body weight, and surface type affect plantar fasciitis, alongside factors like tight calves, pronation, and arch support.

Lesson 1: Tight calf muscles (Equinus)3:31
Lesson 2: The link between tight calf muscles and plantar fasciitis1:36
Discover how tight calf muscles alter foot alignment, pull the plantar fascia at the heel, and trigger inflammation and heel pain, with the gastrocnemius and soleus forming the Achilles tendon.
Lesson 3: Symptoms of Tight Calf Muscles0:56
Lesson 4: Causes of Tight Calf Muscles1:03
Identify how tight calf muscles contribute to plantar fasciitis and uncover causes such as exercising and running without stretching, weight lifting, and a sedentary lifestyle.
Lesson 5: The importance of addressing tight calf muscles1:18
Boost heel health by increasing calf muscle flexibility to ease the Achilles tendon, reduce plantar fascia pulling from overpronation, and prevent plantar fasciitis.
Lesson 6: Effective techniques to release tightness in the calves.3:52
Mobilize the calves to relieve plantar fasciitis by applying wall stretch, toe stretch, and heel drop techniques that target calf tightness and the Achilles tendon for lasting heel pain relief.
Lesson 7: The keys to getting a good stretch2:29
Learn to safely stretch for plantar fasciitis by listening to your body, holding stretches 15–30 seconds for 2–4 reps, using breathing techniques, and stretching daily.
Lesson 8: Conclusion and Recap1:14
Increase flexibility in the Achilles tendon, formed by the gastrocnemius and soleus, to reduce foot pronation and plantar fascia pulling. Alleviate plantar fasciitis and heel pain.

Lesson 1: Introduction to Pronation4:01
Explore how pronation, from neutral foot alignment to inward roll in the gait cycle, and overpronation contribute to plantar fascia strain, plantar fasciitis, and heel pain.
Lesson 2: Identifying Pronation2:29
Identify pronation by examining shoe wear on the heel and sole to distinguish over pronation from under pronation. Note how pronation pulls the plantar fascia, contributing to plantar fasciitis.
Lesson 3: The 3 most common factors that lead to over-pronation for those with2:49
Explore the three common overpronation factors in plantar fasciitis: tight calf muscles, inadequate arch support, and walking barefoot or in socks, and their impact on the medial arch.
Lesson 4: Other factors that aggravate the platar fascia2:14
Identify factors that aggravate the plantar fascia, including low arched feet, obesity or pregnancy, and high impact sports that increase overpronation and strain the medial arch.
Lesson 5: How over pronation affects the plantar fascia3:22
Understand how overpronation stretches the plantar fascia, increasing tension and inflammation and causing plantar fasciitis and heel pain, especially after rest.

Lesson 1: What to consider when buying shoes7:56
Lesson 2: Importance of Proper Fit4:22
Lesson 3: Arch Support1:01
Improve plantar fasciitis by strengthening the medial arch's support to enhance shock absorption and propulsion while reducing irritation of the plantar fascia.
Lesson 4: How to Choose the Proper Arch Support2:57
Lesson 4: Recap... Third Piece of the Puzzle - Support2:23
Choose proper footwear with medial arch support and cushioning to reduce plantar fascia strain and relieve heel pain. Stretch calf muscles and control pronation to support foot alignment.

Lesson 1 recap: Calf Muscles and Plantar Fascia: The Tight Connection6:27
Lesson 2 recap1:13
Tight calf muscles cause misalignment and overpronation, pulling the plantar fascia at the heel and causing plantar fasciitis; use a supportive shoe insert to reposition and realign the foot.
Lesson 3 recap5:42
Assess footwear for plantar fasciitis by choosing structurally supportive shoes that do not bend in the middle, perform the fortune cookie test, and replace insoles with stable arch supports.
Lesson 4: Conclusion: Consistency is Key to Relief4:18
Practice consistency by addressing tight calf muscles, correcting pronation, and maintaining constant medial arch support with house shoes that have built-in medial arch support to relieve plantar fasciitis.

Requirements

no requirements needed

Description

Course Overview: Understanding and Alleviating Chronic Foot Pain

Are your feet constantly aching? Do you struggle with plantar fasciitis or recurring foot discomfort? In this transformative course, we unravel the mysteries behind foot pain and equip you with practical strategies for relief. Led by Dr. Armstrong, a seasoned Podiatrist, this comprehensive program dives deep into the intricacies of foot health, addressing the root causes of chronic pain.

Module 1: Unraveling Plantar Fasciitis

Discover why your feet hurt and gain insights into plantar fasciitis. Explore your foot type—whether you have low arches or high arches—and understand how lifestyle choices impact chronic foot discomfort. Dr. Armstrong introduces you to the fundamentals, setting the stage for effective pain management.

Module 2: Tight Calf Muscles: The Culprit

Your calf muscles play a pivotal role in foot health. Learn about the anatomy of calf muscles, their connection to hyperpronation, and how tight calves contribute to recurring foot pain. We’ll explore the intricate relationship between calf muscles and the plantar fascia.

Module 3: Pronation and Foot Mechanics

Pronation—the natural rolling of the foot during walking—can significantly affect foot mechanics. Dive into the nuances of normal arches, pronation, and supination. Understand how these movements impact foot stability and contribute to discomfort.

Module 4: Choosing the Right Footwear

Footwear matters! Dr. Armstrong guides you through selecting proper shoes. Learn about shoe structure, key features to look for when buying shoes, and the optimal time to make your purchase. Discover why arch support is crucial for maintaining foot alignment and overall well-being.

Module 5: Arch Supports and Orthotics

Arch supports play a vital role in foot pain management. Explore different types of arch supports, from over-the-counter options to custom orthotics. Dr. Armstrong demystifies the squish vs. support debate and provides practical advice on wearing arch supports effectively.

Bonus Lesson: Addressing Tight Calf Muscles

Stretching and lengthening calf muscles are essential steps toward pain relief. Dr. Armstrong explains how this decreases foot pronation, ultimately reducing strain on the plantar fascia.

Lifestyle Factors and Treatment Strategies

Finally, we delve into lifestyle influences on chronic foot pain. Understand why chronic weight-bearing and inadequate foot support exacerbate discomfort. Dr. Armstrong shares effective strategies for achieving lasting relief, debunking common misconceptions about previous treatments.

Who this course is for:

Anyone struggling with heel pain/arch pain / plantar fasciitis
Athletes struggling from heel pain
Nurses, retail workers, doctors, teachers
Anyone who stands on their feet whole day

PLANTAR FASCIITIS: 3 STEPS TO ELIMINATE HEEL PAIN

What you'll learn

Explore related topics

Course content

Module 1: Introduction to Plantar fasciitis. Why do your feet hurt?5 lectures • 8min

Module 2: Tight Calf Muscles: The First Piece of the Puzzle8 lectures • 16min

Module 3: Pronation- The Second Piece of the Puzzle5 lectures • 15min

Module 4: Support - The Third Piece of the Puzzle5 lectures • 19min

Module 5: The Ultimate Treatment4 lectures • 18min

Requirements

Description

Who this course is for: