Self-Care For Plantar Fasciitis

hi there this video is for people that struggle with plantu fasciitis and are looking for relief now as a reflexology therapist I get to work a lot with people that have really sore feet um including plantra fasciatus obviously my first recommendation is go see a reflexology therapist that has worked with planter fascitis or knows um how to how to to help that situation because not all reflexology therapists are the same but when it comes to plantra fasciatus this is what's happening so the calf right here is likely tight and on the bottom of your feet there is fascia now that fascia if you have ever seen chicken and you pull the skin up there's a tiny little fiber between the meat and the skin Basha so we have that covering over the bottom of our feet Well when things are used a lot maybe it's the wrong posture maybe it's overuse whatever the case may be calves get tight it can pull and when it pulls sometimes there can be little tears inside that fascia right right so if there ends up being little tears I want you to imagine that you have a cut on your thumb okay so if you have a cut on your thumb and it's right here and you keep on going like this and as soon as there's a scab you're yanking on your hand it tears it open right it hurts it hurts and so it's the same thing with your feet so if your fascia has got a little tear in it and you're resting it takes time and it's creating a scab right and then let's say that you are in bed and you've been sleeping for five to eight hours okay then what you're going to do is you're going to get out of bed and you're going to put all your weight on the bottom of your feet well all the weight on the bottom of your feet imagine what's happening to those brand new little scabs in the fascia you're ripping them open of course it's going to be super painful right so in order to alleviate that you have to get some stretch long before you're applying all of the weight onto the bottom of your feet the way that you're going to do that is I recommend just um making sure that you are massaging this area first massage the heels and then take your knuckles and just roll over this part of the foot specifically usually in here so you're just going to take two Knuckles and roll in here for a few minutes and then what you'll do is you'll just try to gently put pressure on your feet and if you start feeling the pain ease up go back and work in this area again just like this until you can apply full pressure on your foot now if you have a water bottle it doesn't have to be this big but let's say that you have a water bottle you take a little bit of water out make sure to freeze it and then after you're able to stand up for just 10 minutes it's roll cold on the bottom of the foot just to ice it a little bit keep on doing that for two weeks and you should feel good like I said if you can get a hold of a reflexology therapist and book in in between here it's going to really help the entire foot but um if you're absolutely stuck you don't have the funds whatever the case may be if you just keep on doing so the exact way take a fist and roll it into your heel just like this and then take two Knuckles and just gently work in this area keep on doing that along with the calf stretches and then again gentle pressure before putting all your weight on your feet let me know how that goes love to hear your feedback in the comments and good luck the best part about living is feeling good so hope you can get back to that painfree bye for now