Morning Exercises For Plantar Fasciitis Relief

This guided routine is designed to help reduce the foot and heel pain commonly associated with plantar fasciitis, especially during those first few steps in the morning. You'll learn a combination of gentle mobility, massage, and strengthening exercises that can help improve circulation, reduce pain sensitivity, and prepare your feet for the day ahead. All you need is a rolled-up sock and a small ball. Once you're familiar with the exercises, the routine takes about 5 minutes to complete and can be used daily as part of your morning routine. This was a highly requested video. I hope you enjoy. Let me know if you have any questions. Please note: This practice is designed to support your wellbeing and does not replace professional medical advice or treatment.

Transcript

Hello everyone, My name is Pedro Ivela and in this video I want to show you some exercises that you can do in the morning before you take that first step if you are experiencing plantar fasciitis. This is a highly requested video so let's get straight into it. So for today's video, All you need is an old sock and a ball. Could be a tennis ball, A foam roller, Anything that you can roll your foot on. Okay? So let's start with the first one exercise. When you're in bed, You just woke up. And before you take that first step. All you have to do is. . . Take that old sock. Place right next to your toes. You're going to pull towards you. Yeah. So you can get a nice stretch behind your calf. And push. Hold. And push okay so we're gonna go for about 10 reps okay gonna pull as much as you can and push. Home. Push. That's three. Pull as much as you can. Push. Four. Keep on going. Five. Six. Seven. Eight, Couple more. Nine, And last one. And very good. Now. I want you to cross your leg over like this in bed and i'm going to use your hands to do so we're going to be doing circles try to use your hands to force into all ranges okay don't be too hard on yourself just move use the power of your ankle to rotate plus your hand so we can get a little bit deeper. We're going to go for about five circles clockwise and then five anticlockwise. So I'll be doing only one leg here because usually people suffer from plantar fasciitis on one leg. But you can do both if you want. The goal is just to mobilize the ankle and the fascia as much as you can. Okay nice and easy rotating both directions Use your hand to go deeper. Okay, All right, So let's move on to the third one. You're gonna grab that same sock. Now, You're not gonna put your foot on the floor, Okay? You can do this in badge. All you have to do here is to roll. Roll, You're gonna bring the sock down. Mmm. With your toes okay so this way you get to really work on bringing blood to the bottom of your foot okay so let's do this together we're going to go for about three reps okay so pull as much as you can as hard as you can engage your whole foot as you're pulling If you get like that. You can always modify a little, But keep on pulling. Okay. That's two. And we're going to go again. For as much as you can really force the arch by bringing your toes in. Yeah and keep on doing try not to move your foot too much and just use your toes and that's three, Okay? You can do five if you want. But now, The next one, You're gonna use the ball, Okay? So seated on the side of your bed. I'm going to be standing for this but you can be standing too. So don't put pressure on the foot. That has plantar fasciitis. Keep the weight on the leg that you don't have any pain. Okay so you're now going to place the ball exactly in the mid of your foot okay and we're going to roll our way down towards your heel and all the way towards the balls of your foot okay so No pressure there. You're going to place it exactly where it is. And we're going to roll from side to side The pressure should be a good five or six out of 10. Slowly rolling from side to side and going all the way towards your heel Put pressure there, Move from side to side. Move over towards the balls of your foot. Moving from side to side Just roll the ball for about 30 to 40 seconds. Get right on the arch, Get right on the outside. Try to move through its full range Yeah? To the whole foot. Slowly adding more pressure as you roll. Keep on adding more pressure. As time passes. . . And you start to feel more confident. Okay now once you've done this for 30 seconds to 60 seconds You put the ball away. Now you need to get by a wall or even by your bed that will work. For me, I'm going to use this wall. So basically, I want you to do calf raises, Okay? So place the balls of your foot on the floor like this, And you're gonna slowly extend your knee so your heel gets close to the floor, Okay? So you're not putting pressure on it. You are slowly lowering your heel, Stretching it. The further out you step from the wall, The more stretch you get, Ok? Why? Because you are decreasing the angle between your foot and your shin. So the further out, The more stretch you get, But you can start very close to your bed. So slowly lowering your heel like this. Lift and lower. Once you've done a few on the right leg, You can do both legs nice and slow. Don't put pressure on it yet. What I mean by that is when you walk, You put a lot of pressure, Don't. Both slow on the way down. Up we go. Okay, I'm gonna go for about 10 reps here. Nice and slow. Control on the way down. Yeah, And just a couple more. Now, If you want, If you think courageous, Try to go on one leg down, Up, Down. Up hold at the top squeeze your calf control on the way down four Down five. Six. 7. Eight, Two to go. 9, And 10. 10. Okay, So by now the fascia is really warm. Try to take that first step. Slow, Place your heel. Toast. Heels, Toes, Lift. Just a few of those. And I think that by now. The pain will fade away. So these are great exercises that you can do every morning or even during the day if you do feel something there. The goal is just to move the fascia, Yeah? If you watched the previous video, The fascia is this layer of connective tissue that runs all the way from the back of your leg to the balls of your foot, Okay? Let me know how you feel. I hope this helps. And if you like it, Give it a thumbs up. Leave your comment down below. See ya!