Plantar Fasciitis Part 2 | Health and Fitness Beaufort
Hey! What’s up? Coach Andrew here. I’m going to address the Plantar Fasciitis part 2. Just adding another insight for you folks who are suffering from pain at the heel underneath the foot, the plantar fascia, you guys know that pain very well. When you get out of bed, you start walking. It’s like so much and rip your heel apart, right? It’s not fun. We can’t do anything you know very fun with that pain. So part two, if you haven’t watched part one yet. Go back right now.
Watch it because this won’t make sense to you. It won’t make sense if you just skip out on that video. All right. So coming in this is good for routine in your warmup and the homework that you do daily to address your concerns in a plantar fascia. So you’re gonna get a wall here, big step back with one foot, like a split-squat, this front foot is going to come up 90 degrees with your right, with your knee and your hip.
And then with both hands on the wall, you’re going to pendulum swing with that knee bend back and forth here. Make sure those hips are rotating as well. And then therefore your ankle is going to start to evert It’s going to start to do like this. If you see your, you have your foot like that, right? Keeping the heel on the ground, that back heel on the ground the entire time, you’re going to feel the calf muscle work. You’re going to feel your ankle work. Right? So we got stabilized in certain areas of the ankle, the foot, obviously part of the calves… Certain muscle groups, but most importantly, start to lengthen and improve mobility in an overactive gastrocnemius and soleus. Those two muscle groups contribute to a lot of dysfunction and plantar fasciitis, without getting too scientific on you folks. That’s a good repetition, do 15 reps per side, it’s good for the hips too. All right. Then in later videos, I’m trying to keep this video short later videos I’m going to address the glute mead, What it does for plantar fasciitis and what it does for low back pain, but also I want to address the thoracic mobility, which is extension and flexion and rotation that deserves 20 million videos as well. So, see you guys on the flip side, let’s keep working on our bodies, our fitness, our health. I’ll see ya.
Hey everybody! Coach Andrew here from EarthFIT. Why do I have my shoe off? Well, we’re gonna address plantar fasciitis, a popular demand today in this video. First two points I wanna make though. However, before we jump into it, point number one is do not self-diagnose. We don’t know what’s going on with our bodies unless we have looked at it with a professional. A medical professional could be a doctor, could be orthopedic, etcetera… Who’s helped us diagnose what’s actually going on. So let’s say that’s a diagnosis of plantar fasciitis, that’s an inflammation in the bottom of our feet, typically towards the ball of our feet right… So just below the ball, just starting our arches of our feet, there’s 130 or so muscle groups from ankle below. So there’s a lot going on that we don’t know about. And what do we do all like, what do we do?
We walk, we stand that requires musculature and our arches of our feet and toes and things like that all the way through the calves all the way up. The kinetic chain to be working, to keep us upright. So a lot of action going down there, especially if you’re walking and you’re running all day.
A lot of repetitive movements. Point number three, I guess, is gonna be… I personally have like six or seven different assessments that I can go through with you to address the actual root cause of the issue point B just cuz you have inflammation in the plantar fascia doesn’t mean that’s where it starts.
The root cause of it could be a hip or the way that you shift your hips or you have a hip hike or you’ve had a knee repair or you know, knee replacement surgery or you tore your ACL and there’s a lot of issues going on with your knees that relate to your ankles. So you may have an ankle injury, who knows?
So we gotta pinpoint the root cause of the issue based off previous issue injuries. When they happened, how they happened, repetitive movements, what you do on a daily basis for work, how do you sleep? Um, literally your positions of your sleep affect you, right? You’re sleeping 7-8 hours a day, maybe sometimes a little less for some people, right? Sometimes a little bit more. And then also, what your daily activity is like. Right? Lots of stuff we gotta collect first before we actually pinpoint the root cause of the issue, which probably isn’t the bottom of your feet. All right.
So let’s say we pinpointed it a good routine to start with, a starter routine. There’s millions of other things that can, that you can customize to actually help the plantar fasciitis. Pick a tennis ball or a lacrosse ball, start rolling the ball and the arches of your feet then work to your Achilles tendon and your calf musculature of the posterior side, which is the soleus and gastrocnemius muscle groups. But you don’t have to know that. I’m just saying the back of the calves right back here is what you wanna start the foam roll. And you can even do a little lacrosse ball work or massage on it as well, right? Refer to my ankle mobility videos in the past to learn how to stretch properly and how to foam roll properly or how to actually roll out properly.
Then after you roll, then you wanna stretch right? The toes, the ball of your feet, arch just literally with your hands all the way through… you’ll feel it, you’ll feel a relieving sensation when you start stretching out that area, work your way to the achilles tendon and your calves refer to other videos. All right? So that’s how you start. If you have any questions, reach out to us, we’re always here to help, but you… Hopefully you’re a little bit more aware of what may be going on, go to your doctor and then hope we can help you out a little bit more with a stretching mobility routine, pinpointing the root cause of the issue. And then you have to go do strengthen routine, right? So that involves a lot of band work, a lot of towels, a lot of instability control instability, right? To help you strengthen up some key musculature from toes, all the way, the kinetic chain, literally all the way up so that we can give you the best shot at overcoming plantar fasciitis for life. I’ll see you guys in the next video.
You’ve got questions? Hopefully I have the answer. In today’s Q and A. I’m gonna go over how to engage your core while you’re exercising. So a question was asked in the group, Sam, how do I engage my core while I’m lifting while I’m actually working out. I always hear you guys say engage your core, but how do I actually do it? So I’m gonna go through really two ways that we could do this. So first thing, the easiest way that I have clients get active to their core. Cause I always hear Sam I don’t, I don’t even have core muscles I don’t have any connection to ’em. How, how can I brace them? So I’m gonna show you that you guys do. So. I want everybody to follow along with me at home. Take your hand, put it on your stomach here. Cough. Make yourself force out a cough.
As you cough at the end of that cough, you’re gonna feel your belly get a little bit harder. The abs are gonna come out. So we want to do that. Okay. Now we want to practice taking a big breath in, pushing out without coughing. Now some of you are holding your breath, but you will have to learn over time. How to like right now I’m bracing my core and I’m talking to you guys really fast. You guys are gonna wanna learn over time, how to talk and breathe actually with your core brace, but for now big breath in keep those lips tight, push out. You give up the air out too and practice pushing right there. Okay. So that is actually how you’re gonna get your core fired up. Now, when we’re exercising, there’s really, we’re separated by lower body and upper body. We’re gonna start with the lower body first.
So let’s say we’re doing a squat or a deadlift. How do we engage our core in those exercises? Again, you’re gonna go through that kind of make yourself cough, right? So you feel that get hard. Then you want to get practice beforehand. It’s good. If you get in and warm up and actually practice this a little bit. The other thing you can do is just put your hand on your belly, go in and out. Okay? So we’re getting lower body movement. Okay. We know how to push it out. Let’s say we unrack that bar or we pull up a dumbbell and we’re getting ready to goblet squat. As soon as I have this weight and about to go down, I’m gonna take a big breath in. I’m gonna push out. I’m gonna sit down nice and tight here, and then I’m gonna exhale. As I exhale, I’m still pushing my abs out and standing up.
That is how you would perform a lower body movement. If we were doing a deadlift, for example, big breath in, we wanna fill that belly up with air. That’s called a 360 breath. So as you breathe in, think about breathing through your belly, push out, roll it down, exhale, stand up. So that is how you kind of do it with lower body movements.
Now, upper body movements. It actually starts in the feet. A lot of people will get this wrong because they’re feeling shoulder press or things like that in your back. You should not, you’re gonna go tripod foot. What does that mean? We hook our big toe into the ground. We actually try to hook it. Again if you’re at home, try to follow along with this… hook your big toe into the ground, and we’re gonna hook our pinky toe into the ground.
So we should have both toes, those toes grabbing the ground which our heel should stay flat here. Okay. Bend our knees a little bit. Okay. And this is kind of the basis of how you’re gonna start for any overhead presses or upper body movements. Even if you’re benching, you’re laying back flat and you can do the same thing here. After we got that lower body, nice and stable, big breath in push the abs out right there. And then we’ll exhale, press up, inhale the way down, exhale, press up.
The entire time we’re trying to take our belly button we’re pushing it out and kind of down. So you want to think about tucking your ribcage down and pushing your belly button out. And that’s gonna be the best way to engage your core to keep you safe while you’re lifting, give you a couple bonus things you could do at home.
If you’re somebody that is a mom that has had children, you have really trouble kind of connecting to your core. You can do this exercise to work on kind of just connecting your core. So let’s just say you have a… I’m gonna bring my back up a little bit here. You have a nice arch here in your back. You fit your hand under it. All you want to do is practice pulling everything down.
So you wanna pull your belly button into the floor, just like that. And that’s gonna start the process of you actually getting into some of those deeper core muscles. So when you’re standing up doing those squats or overhead presses, you can actually connect your core. So a good recommendation for that would be like, do like three sets of 20 reps of pulling your belly button down to start to get that work in. All right. I threw a lot at you guys today. If you have any questions about that, drop it in the comments. If you’d like this video, gimme a thumbs up. If you loved it, gimme a heart and as always stay strong.
Hey folks, Andrew here from EarthFIT wanted to bring you your neck stretches for at home. Amazing people who have migraines, neck pain in general, forward head lean things like that. This is part of the process for kind of rehabbing, but also helping yourself out a little bit.
What we’re gonna do is we’re actually gonna take one hand, place it underneath our butt and sit on it. The opposite hand goes up slowly, pulls our head down the side, nose forward, nose forward, head down to the side, to the same side here. This is the scalene were stretching, hold for 30 seconds. Deep breaths, and go a little bit more, but don’t try to crank your head downward, right? A light stretch is sufficient and we’ll get you good results. Then you switch sides both for 30 seconds. Do that morning and evening. And throughout your day, especially you computer workers and you drivers who had your head down and shoulders up and whatnot.
Great for you to do your stretch that way. Obviously you want to hit the other side, the levator scapula, right? That’s going to be like this same exact positioning.
You’re going to turn your head to the opposite armpit or opposite shoulder, and then bring your head downward like this. You’re gonna feel kinda more of that back side of your neck. Amazing. If probably relieving right away when you do it, it’s an amazing stretch. Do that again. 30 seconds. Hold each side twice a day. And throughout your day, as you feel your neck pain, and then the bonus is neck rotation. I’m going to fast go, go nice and slow for neck rotations. And I’ll give you guys a lot more neck stretches along with shoulders and chest and lats and QL at the thoracic and lumbar and hips and knees and feet and ankles and calves. So much more to learn. I’ll see you guys on the other side.
Hey everybody! Andrew here, coach at EarthFIT. Welcome to another series of stretches. This one’s going to focus on our Quadratus Lumborum and our Lats.
A Lot of people who sit all day long with bad posture, but also who are active all day long or are golfers, are tennis players who rotate right a lot, runners who rotate those hips, move those hips for running and things like that. The lats and the QL are going to be very tight for us, causing a lot of issues.
So what we’re going to do is take one hand placed on top of our head, right? Just like this. Then the opposite hand reaches across our body and holds on to our thigh. And we’re going to lean towards that one side, which is opposite of our elbow that’s up here and we’re going to hold on to our thigh here as we lean to the opposite side, you need to feel that stretch all the way down here. Now for me, I want to get an extra lats stretch.
So I only bring my shoulder and my hand all the way back behind here. As you can see for that extra lat stretch, as it leans to that one side and do 30 seconds, maybe three rounds of that on one side, 30 seconds, three rounds of that on the opposite side for those extra stretches. Do that night and day, you’ll feel amazing and a lot better off.
Hey everybody! Coach Andrew here, coming at you with another amazing at home stretch video. We’re focusing here today – chest and anterior delts anterior shoulder.
This is huge for posture bringing the shoulders down and back. We harp on it in our sessions all of the time, tight chest, tight shoulders cause a lot of pain, even in the lower back, the mid back and the upper back lot of neck issues too as well. I can go on forever, but if we have better posture and better positioning, our joint actions will become a lot easier, a lot better, a lot less painful. So chest, very important to stretch out.
You’re going to get into a half kneeling position next to a bed or a couch, or even a chair you’re going to hinge at the hips, put your elbow, the closest elbow down on that surface. And you’re going to thoracically rotate, which is rotating upper body-wise outward away from the surface, keeping that elbow on the surface as an anchor so that you can actually stretch that same side chest and shoulder. I’ll show you another side too, as well.
We’re going to hold this for 30 seconds. Hold that stretch for 30 seconds, a maximum of two minutes per side night and day. And you’ll be well on your way for a lot of pain relief and a lot of better posture along with other things. So see you guys.
Hey everybody, coach Andrew here at EarthFIT bringing you another amazing stretch. This time it’s for your quads and some of the other deeper quad muscles that we have going on in our bodies.
This is how we set this up, right? So we take a pillow for at home, of course, and a couch or the side of the bed. If you’re okay with this, you’re gonna first get into this kneeling position.
And then I’m going to bend over, put my hands on the floor and put my foot up on the edge of that couch. Now I’m in this position, half kneeling, knee on a pillow and my ankle resting on the edge. So in order to get the quad to stretch out a little bit, all you have to do I mean, nice tall chest, right? Lean your hips back. But then you’re just going to slowly sit those hips or bring those hips backward towards your heel. You can definitely feel that quad stretch right there.
And then for a little, little extra bonus, all you have to do is bring the same side, arm straight up to the ceiling, and then you’re going to lunge/ lean forward. Don’t lean at the hips or the back, right? You’re just going to shift your weight forward, keeping your upper body straight upward until you feel the TFL (Tensor Fascia Latae), that hip flexor stretch in the front. So you kind of get in a double whammy feeling so you can do your quad stretch like this. Your hip flexor stretch like that for the interior side of your lower extremities. I’ll see you guys soon in the next video.
Hey everybody! Andrew here, coach at EarthFIT bringing you amazing stretch at home series for your pesky piriformis, this muscle group attaches to the hip and the back. It does a lot of the work the glutes should be doing for you. If you have weak glutes, your piriformis is going to be very overactive, almost guaranteed, right? So this also caused a lot of pressure in the SI joint and hips, allowing sciatica to take place and lower back pain. So this is crucial for you to learn here.
What we’re going to do is you can grab a bed, a bench and couch, and you’re going to simply start out with putting an ankle in front of you, perpendicular to your body, and slowly bend that back knee dipping the hips straight down to the floor. This knee is going to start to lower towards the surface, and you’re going to feel that back, right, right about here in the piriformis, you want to hip hinge forward. You don’t want to round the shoulders. Again, you’re trying to protect that low back and have better posture here.
Now, if you’re not comfortable standing like that, because it doesn’t require a lot of strength and stability, then we’re going to lay on our back, ankle on top of our opposite knee, pulling the bottom of our opposite knee towards our chest. We’re using this leg here. That’s 90 degrees as leverage, pulling this knee backward, this shin backward towards my body. So I can feel the piriformis on the opposite side, right?
Here’s another variation to prone position. Some people like it, they do it a lot in Yoga. You’re going to bring that ankle right up the perpendicular. And then you’re slowly going to hip hinge and put pressure on the ankle a little bit, put pressure downward, at least until you feel that piriformis stretch kind of how to maybe finagle a little bit…
Now, find that kind of causing some knee pain, especially if you have an ACL or MCL issues and things like that, or just very tight calves, right? And we just kind of causes some knee pains. So you, you don’t have to do the pigeon pose, but also it causes a little too much of a stress sometimes. But anyway, hold each one of those for 30 seconds, two minutes max – morning and evening, you’ll be well on your way to alleviating some of those issues or just bettering your hip movements. See you later.
Hey Everybody! Andrew here, coach at EarthFIT, bringing you your amazing hamstring stretch, done the right way. This is a technique that I use to get my hamstrings stretched out.
I use them a lot. We all do. They’re responsible for a lot of hip movement, knee extension. If you have tight hamstrings, a lot of people have poor knee extension. Like things like that. We don’t want that. We would use them in squatting, deadlifting, right? All that stuff.
So here’s how we do it. Grab a couch or a chair that’s stable, sturdy. We’re going to get a nice base of support here. We’re not going to be wobbly off balance or have something underneath our feet or anything like that. You’re going to bring your heel up on that surface, toes up to the ceiling to start with, you’re going to have a slight bend in your knee, but if you don’t have any knee issues and you’re okay with straightening out your knee all the way, please do that. It’s going to be a little bit easier to get into the stretch. You’re then tall chest, shoulders back. You’re going to hinge forward until you feel a 4/5 out of 10. In terms of that stretch in the hamstrings, the back of the legs. You’re not going to round your shoulders and bend over to try to touch your toes. That’s the wrong way, the wrong way to stretch your hamstrings. So many people do this. It’s not going to not work on your low back.
Okay? So hinge forward. Feel that stretch then for the second stretch, all you’re going to do is externally rotate your hips. Your foot goes out meaning. Then you hinge, this is to get your semitendinosus and semimembranosus, the semi sisters. Those are the medial hamstring complex. Hold that, relax and breathe. And then you’re going to internally rotate your hip. Your foot is going to go inside, hinge forward again. I’m going to feel more of that lateral outside of the hamstring, which is your biceps femoris. You got to hit all three cause there’s three hamstring muscle complexes, right? You got to stretch all three of them. Hold for 30 seconds. Do not just do a quick boom boom, in and out. It’s not gonna work. It’s not going to help. You’re not gonna get the results you’re looking for. And then hold for a maximum two minutes per side in, and in the middle so you can get your hamstrings stretched out. I’ll see you in the next video, for your next stretch.
Hey everybody! Andrew, EarthFIT coach here, bringing you the Calf Stretch. We’re going to have two muscle groups that we’re stretching here. The gastrocnemius and soleus.
Two muscles are very responsible for a lot of things – foot movement, ankle movement, and a lot of causation of knee pain. So let’s come over here.
At home you’re going to grab a step or a wall. They don’t mind getting dirty. Unless you take your shoes off. They’re going to come over to your step or your wall. You can put your foot, the ball of your foot up on that wall, or step toes up to the ceiling. And you’re actually going to keep your knees straight and hands on the hips forward, putting a little bit of pressure down on the ball of your foot, allowing that calf the back of the leg to stretch. This is the gastrocnemius stretch here.
Then the soleus stretch. All you do is bend your knee towards your toe and hinge forward. You automatically feel a slightly different area stretching, maybe even the Achilles tendon, which is always good. Hold for 30 seconds minimum each stretch, breathe and relax and allow that muscle to stretch. If you fight the stretch, you’re not going to get the results you’re looking for. Relax that muscle group, hold that stretch and relax it. Breathe for 30 seconds at the minimum, maximum of 2 minutes per muscle group, you’re going to be well on your way. Do it twice a day morning when you wake up, evening when before you go to sleep and definitely mobility work from the knees downward before you work out, I’ll see you guys later.