{"id":8832,"date":"2021-11-23T10:07:30","date_gmt":"2021-11-23T09:07:30","guid":{"rendered":"https:\/\/www.physiotutors.com\/?post_type=wiki&amp;p=8832"},"modified":"2021-11-23T10:07:30","modified_gmt":"2021-11-23T09:07:30","slug":"best-exercise-for-plantar-fasciitis","status":"publish","type":"wiki","link":"https:\/\/www.physiotutors.com\/wiki\/best-exercise-for-plantar-fasciitis\/","title":{"rendered":"Best Exercise for Plantar Fasciitis"},"featured_media":8831,"template":"","class_list":["post-8832","wiki","type-wiki","status-publish","has-post-thumbnail","hentry"],"acf":{"sections":[{"acf_fc_layout":"page-header-detail-page","background":{"background_image":8831,"background_image_alt_text":"Best Exercise for Plantar Fasciitis"},"heading":"Best Exercise for Plantar Fasciitis | Plantar Fasciitis Treatment","subheading":"Ankle & Foot Treatment","content_editor":"","button_type":"url","button_label":"Check our shop","button_style":"button-five","button_internal_link":"","button_anchor":"","button_url":"https:\/\/study.physiotutors.com\/course\/orthopedic-physical-assessment\/","button_file":"","label":""},{"acf_fc_layout":"submenu","links":[{"button_type":"anchor","button_label":"Learn","button_internal_link":"","button_anchor":"section-number-3","button_url":"","button_file":null},{"button_type":"anchor","button_label":"Assessment E-Book","button_internal_link":"","button_anchor":"section-number-4","button_url":"","button_file":null},{"button_type":"anchor","button_label":"Reviews","button_internal_link":"","button_anchor":"section-number-5","button_url":"","button_file":null}],"dropdown_label":"Go to","button_right":{"button_type":"internal_link","button_label":"Become a member","button_style":"button-three","button_internal_link":16662,"button_anchor":"","button_url":"","button_file":""},"button_description":"Find this wiki on the Physiotutors platform"},{"acf_fc_layout":"content-content","section_options":{"vertical_alignment":"top","column_right_box":false,"column_left_width":"col-12 col-lg-4 offset"},"column_left":{"content_editor":"<h4>Learn<\/h4>"},"column_right":{"content_editor":"<h6>Best Exercise for Plantar Fasciitis | Plantar Fasciitis Treatment<\/h2>\n<span style=\"font-weight: 400;\">Rathleff et al. in the year 2014 have shown that high-load strength training, which causes tensile loads across the degenerative tendon yields better results than daily plantar-specific stretching. They designed an exercise that uses the windlass mechanism by dorsal flexion of the 1<\/span><span style=\"font-weight: 400;\">st<\/span><span style=\"font-weight: 400;\"> MTP joint plus Achilles tendon loading to transfer high loads to the plantar fascia<\/span>\n<div class=\"embed-container\">\n\n[embed]https:\/\/www.youtube.com\/watch?v=U3wbu0l8OZ0[\/embed]\n\n<\/div>\n<span style=\"font-weight: 400;\">To perform this exercise, you can use a stairway or a little pedestal and put a rolled towel on it to dorsiflex the\u00a0 ALL <\/span><span style=\"font-weight: 400;\">MTP joints (unlike shown in the video, where we only focused on the 1st MTP). You can use a chair or similar to hold on to. <\/span><span style=\"font-weight: 400;\">Then do a heel raise and take 3 seconds for the concentric contraction, hold this contraction for another 2 seconds at the top and take another 3 seconds for the eccentric action when you lower your heels again.<\/span>\n\n<span style=\"font-weight: 400;\">You can start this exercise with 3 sets of 12 repetitions every other day for 2 weeks. <\/span><span style=\"font-weight: 400;\">To progress, you can use a backpack with books or other weights and do 4 sets but decrease the repetitions to 10 for four weeks. <\/span><span style=\"font-weight: 400;\">In the study, they then progressed to more weight in the backpack and 5 sets with 8 repetitions and were instructed to keep adding books as they became stronger.<\/span>\n\n<span style=\"font-weight: 400;\">If your patient is not strong enough yet to complete all reps with a good form, they should start with both legs at the same time. <\/span><span style=\"font-weight: 400;\">It\u2019s okay if your patient experiences slight pain during the exercises, but should contact you if they experience worsening after the exercises or during the next 24 hours.<\/span>\n\n<span style=\"font-weight: 400;\">The reasoning behind this exercise is that collagen type 1 fibers which are abundant in the plantar fascia respond to high-load tensile forces with increased collagen synthesis, which may help to normalize the degenerative changes of the tendon.<\/span>\n\n[cta]\n\n&nbsp;\n"}},{"acf_fc_layout":"content-content","section_options":{"vertical_alignment":"top","column_right_box":false,"column_left_width":"col-12 col-lg-4 offset"},"column_left":{"content_editor":"<h4>References<\/h4>"},"column_right":{"content_editor":"<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25145882\/\" target=\"_blank\" rel=\"noopener\">Rathleff MS, M\u00f8lgaard CM, Fredberg U, Kaalund S, Andersen KB, Jensen TT, Aaskov S, Olesen JL. High\u2010load strength training improves outcome in patients with plantar fasciitis: A randomized controlled trial with 12\u2010month follow\u2010up. Scandinavian journal of medicine &amp; science in sports. 2015 Jun;25(3):e292-300.<\/a>"}},{"acf_fc_layout":"cta-image-v2","layout":"","background":"transparent","heading":"","content_editor":"<p class=\"subheading\">Like what you\u2019re learning?<\/p>\n<p class=\"heading-two\">BUY THE FULL PHYSIOTUTORS <strong>ASSESSMENT BOOK<\/strong><\/p>\n\n<ul>\n \t<li>600+ Pages e-Book<\/li>\n \t<li>Interactive Content (Direct Video Demonstration, PubMed articles)<\/li>\n \t<li>Statistical Values for all Special Tests from the latest research<\/li>\n \t<li>Available in \ud83c\uddec\ud83c\udde7 \ud83c\udde9\ud83c\uddea \ud83c\uddeb\ud83c\uddf7 \ud83c\uddea\ud83c\uddf8 \ud83c\uddee\ud83c\uddf9 \ud83c\uddf5\ud83c\uddf9 \ud83c\uddf9\ud83c\uddf7<\/li>\n \t<li>And much more!<\/li>\n<\/ul>","button_type":"internal_link","button_label":"Check out our shop","button_style":"button-two","button_internal_link":4464,"button_anchor":"","button_url":"","button_file":null,"side_button":{"side_button_content_editor":""},"bottom_button":{"bottom_button_content_editor":""},"image":22705,"image_alt_text":""},{"acf_fc_layout":"review-slider","heading":"WHAT CUSTOMERS HAVE TO SAY ABOUT THE ASSESSMENT E-BOOK","image_shortcode":"","image":"","image_alt_text":"","shortcode":"[wprevpro_usetemplate tid=\"2\"]","button_type":"internal_link","button_label":"","button_style":"button-one","button_internal_link":"","button_anchor":"","button_url":"","button_file":null},{"acf_fc_layout":"cta-full-width-v2","logo":{"logo_image":22443,"logo_image_alt_text":""},"heading":"<strong>Download<\/strong> the free Physiotutors app now!","content_editor":"","download_image":{"download_image_image":22444,"download_image_image_alt_text":""},"mobile_download_image":{"mobile_download_image_image":22445,"mobile_download_image_image_alt_text":""},"download_image_link":"https:\/\/onelink.to\/6dtzk5","mockup_image":{"mockup_image_image":22447,"mockup_image_image_alt_text":""},"mobile_mockup_image":{"mobile_mockup_image_image":22446,"mobile_mockup_image_image_alt_text":""}}]},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Best Exercise for Plantar Fasciitis | Plantar Fasciitis Treatment<\/title>\n<meta name=\"description\" content=\"In this post we will discuss the best exercise for plantar fasciitis. 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