Recover from Plantar Fasciitis with stronger feet. Strengthen your plantar fascia and recover from heel pain, long term!
WHAT IS THE PLANTAR PAD?
The plantar pad is a Fasica Tissue Strength Training Device. The Plantar Pad is a product which allows you to do strengthening exercises for the foot and calf. Its design places the plantar fascia under some tension while the muscles in the foot and calf work. With the correct use, the exercises will strengthen your fascia tissue and reduce the pain in your foot.
HOW IT WORKS
The Windlass Mechanism– applying high load training to the plantar fascia facilitates recovery, decreases pain, facilitates strengthening and improves function (Rathleff et al, 2014).
The Plantar Pad takes advantage of the Windlass Mechanism, which is a leverage on the plantar fascia which occurs when the toes are extended and the heel is raised; causing a tensile pull on the fascia, almost like an elongating stretch.
So what?! Well...this has been proven to reduce pain and improve the load tolerance/ strength of the plantar fascia. Therefore allowing you to walk, run or jump further with out causing pain.
Incorporate this into you workout plan and strengthen your feet for long term benefits which will speed up your recovery and prevent further injury... and it’s easy!!! So there’s no excuse, start your recovery/ prehab today!
USING THE PLANTAR PAD
Place the raised part of the Plantar Pad under your toes and place the ball of your foot on the flat surface. With support from a wall push up to lift your heel, keeping the ball of the foot and toes pressed against the pad. Take 3 seconds to lift your heel, a 3 second hold, and 3 seconds to come back down.
If it’s initially too painful or difficult to perform on one leg, complete the exercise with the other foot supporting on the ground.
Aim to complete 4 sets of 10 repetitions. This may not be achievable initially- do what you can, and build up as you feel comfortable.
Complete the exercise every other day for 6-12 weeks, depending on your symptoms.
Heel Pain, Plantar Fasciitis,
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