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If you suffer from heel pain that feels worse in the morning when you get out of bed, you may have plantar fasciitis. This common connective tissue injury affects an estimated 10 percent of people.

Thankfully, the solution is usually simple and pragmatic once you understand what’s going on. In this video we share the key healing protocols that will help to fix your heel pain fast, including two calf stretches that will relieve tension on your plantar fascia.

VIDEO CONTENTS
00:00 Plantar Fasciitis
00:35 Lucas’ Plantar Fasciitis Story
02:09 Safety Disclaimer
02:26 Anatomy of the Plantar Fascia
03:50 Discovering the Cause
05:05 Why Common ‘Solutions’ Don’t Work
05:39 How to Heal Plantar Fasciitis
06:52 Corrective Exercises
07:44 Gastrocnemius Lunge
08:55 Soleus Stretch
12:18 Nutrition to Help You Heal

DISCLAIMER – Please do not use this video to diagnose or treat a severe injury. If your heel pain is severe, please see a doctor. In all cases, you should check with a trusted healthcare provider before starting any self-care routine.

ANATOMY
Your plantar fascia is a web-like band of connective tissue on the bottom of your foot. Unlike other connective tissues like tendons and ligaments, fascia is highly innervated, highly vascularized, and loaded with sensory neurons called mechanosensors. The good news is that because of its blood supply, it can heal quickly.

WHEN MIGHT YOU FEEL DISCOMFORT?
*When you get up in the morning
*After using new shoes
*After changing/increasing your activity levels
*Starting/stopping stretching routine
*Jump rope

BEST PRACTICES
* Keep moving, slowly
* Avoid painkillers before exercise
* Avoid walking barefoot or in flip flops (short term)
* Eat vitamin C, copper, zinc, and sulfur-rich foods
* Don’t stretch your feet, stretch your calves
* Practice deep stretches *after* exercise (not before)
* Keep your heel down when stretching

2 STRETCHES WE'LL LEARN
1) Gastrocnemius Lunge
2) Soleus Stretch

WANT MORE?
* Science of Stretching 5-Day program: [ Ссылка ]
* Check out this article: [ Ссылка ]
* My podcast: [ Ссылка ]
* Main site: [ Ссылка ]

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#HeelPain #PlantarFasciitis

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