HOW TO MAKE YOUR PLANTAR FASCIA STRONGER Plantar fasciitis is kind of a misnomer. The -itis implies 🔥 inflammation, but it actually is much more like a tendinopathy, which has little to no inflammation at all. Good thing is, it responds much the same way as well. Both ↔ stretching and ⛃ loading are good options for your rehab. The stretch shown here is a good option as are the ones I posted the other day. But today, let's focus on loading because while both options can get rid of pain, only loading is going to build long term resiliency. In this 📊 study by Rathleff et al, they compared loading to stretching. The loading group did this single leg calf raise variation with the following protocol. . 🔹3 seconds up on two feet. 2 second hold at the top. And 3 seconds down on 1 foot. 🔸Week 1 - 3 sets of 12 reps 🔸Weeks 2 & 3 - 4 sets of 10 reps 🔸Weeks 4+ - 5 sets of 8 reps They added weight via a backpack loaded with books, but holding a heavy kettlebell or dumbbell would work as well. Just make sure you're having to work. In addition to this, you need to ⤵ back off on whatever bothers your foot. Nothing heals if you continue to pick the scab. Take it easy, get 💪 stronger, and build back up SLOWLY. You'll come back more resilient and better than ever. Tag a friend with plantar fasciitis and share the wealth! MyodetoxOrlando Myodetox

PLANTAR FASCITIS REHAB @drjacobharden HOW TO MAKE YOUR PLANTAR FASCIA STRONGER Plantar fasciitis is kind of a misnomer The -itis implies 🔥 inflammation but it actually is much more like a tendinopathy which has little to no inflammation at all Good thing is it responds much the same way as well Both ↔ stretching and ⛃ loading are good options for your rehab The stretch shown here is a good option as are the ones I posted the other day But today let's focus on loading because while both options can get rid of pain only loading is going to build long term resiliency In this 📊 study by Rathleff et al they compared loading to stretching The loading group did this single leg calf raise variation with the following protocol 🔹3 seconds up on two feet 2 second hold at the top And 3 seconds down on 1 foot 🔸Week 1 - 3 sets of 12 reps 🔸Weeks 2 & 3 - 4 sets of 10 reps 🔸Weeks 4+ - 5 sets of 8 reps They added weight via a backpack loaded with books but holding a heavy kettlebell or dumbbell would work as well Just make sure you're having to work In addition to this you need to ⤵ back off on whatever bothers your foot Nothing heals if you continue to pick the scab Take it easy get 💪 stronger and build back up SLOWLY You'll come back more resilient and better than ever Tag a friend with plantar fasciitis and share the wealth! MyodetoxOrlando Myodetox Meme

found @ 5316 likes ON 2017-07-10 06:42:41 BY ME.ME