FASCITIS PLANTAR - 4 Técnicas Que ELIMINAN El DOLOR De Talón En Casa

SUBSCRIBE TO MY FREE NEWSLETTER 👉🏻 https://fisioterapiatualcance.com/new... VIDEO OBJECTIVES 🦶 Relieve plantar fasciitis pain with 4 simple techniques you can do at home. 🎾 Release the plantar fascia with deep tissue massage using a tennis ball and a cold bottle. 🧵 Stretch the fascia and the posterior chain (gastrocnemius and soleus) to address the root of the problem. 🎯 Reduce that morning heel pain that appears with the first step of the day. WHY THIS ROUTINE WORKS Morning heel pain is the classic sign of an irritated plantar fascia. The fascia runs from the heel bone to the base of the toes and supports the arch of the foot. When it is overloaded, it becomes inflamed, and that sharp pain appears that can ruin your whole day. In 20 years, I've seen one constant: most people focus only on the foot and forget the posterior chain. Tight gastrocnemius and soleus muscles pull on the fascia and perpetuate the pain. This routine combines LOCAL work (fascia) with GLOBAL work (posterior chain). REQUIRED MATERIALS A tennis ball. A water bottle (it's best if you put it in the freezer for a while beforehand). A towel or long strap. A stool and a wall. EXERCISE 1 - TENNIS BALL MASSAGE Sitting on a stool, place the ball under your foot. Slowly slide your foot from the heel to the base of the toes, pausing for 20-30 seconds at each painful spot, pressing down harder so the ball penetrates deeply and releases the tissue. Slowly work your way around the ENTIRE arch of your foot. When you finish, you'll notice a huge difference between one foot and the other. VARIATION - COLD WATER BOTTLE The ball is a specific type of exercise; the bottle is a thick brush. It's suitable for general work and provides anti-inflammatory cooling if you take it out of the freezer. Place your foot on the bottle and roll it from heel to toe. Combine both: the bottle to warm the area, the ball to target trigger points. Total time: 5-10 minutes. EXERCISE 2 - FASCIA STRETCH While seated, cross the affected leg over the opposite thigh. With your hands, grasp the heel and the base of the toes (like a sandwich). Separate BOTH ends with brute force: pull the heel down and the ball of the foot as well, opening the fascia as much as possible. Hold and repeat 5 times. Deep variation: insert your fingers into the center of the fascia and massage outwards. You can use oil. Third option: a zigzag motion up and down, like wringing out a towel. EXERCISE 3 - POSTERIOR CHAIN ​​WITH TOWEL Sit on the floor with your back against the wall and your affected leg extended in front of you. Take a towel and anchor it at the metatarsal area (base of your toes). With your toes pointed upward, pull the towel firmly toward you until you feel a stretch along the entire back of your leg. Hold for 30 seconds, rest, and repeat 2-3 times. More intense set: When you feel comfortable, instead of keeping your leg on the floor, lift it slightly away from the wall using the strength of the towel. The stretch will be intensified. EXERCISE 4 - CALF AGAINST WALL Stand facing a wall with your arm extended and your hand resting against it. Place your affected leg behind you and step forward with the other leg until there are 2-3 finger-widths between your big toe and the wall. Your toes should be pointing toward the wall. Lean forward, shifting your weight until your head almost touches the wall. Keep your back leg fully extended. Hold for 30 seconds. If you don't feel anything, move your foot further back: the trick is to close the angle between your foot and leg. VARIATION - SOLEUS STRETCH The soleus muscle is located below the gastrocnemius, closer to the bone. We reverse the position: the affected leg is NOW the front leg, extended, while the back leg remains flexed. Instead of pushing against the wall, sit back as if you were bringing your buttocks toward your heel. You will feel a stretch near the Achilles tendon. Hold for 30 seconds. HOW TO DOSAGE 🎾 Ball and bottle massage: 5-10 minutes alternating. 🧵 Plantar fascia stretch: 30 seconds, 2-3 times. 🪢 Posterior chain stretch with a towel: 30 seconds, 2-3 times. 🧱 Gastrocnemius and soleus muscles against a wall: 30 seconds, 2-3 times each. 📅 Do this every day or every other day. Consistency is key. ⚠️ If you experience sharp pain or dizziness, stop and rest. #plantarfasciitis #heelpain #physiotherapy #plantarfascia #footpain This video is for educational purposes and does not replace professional medical evaluation. If you have chronic plantar fasciitis, a heel spur, or any other medical condition, consult a specialist. Stop any movement that causes intense pain. TIMESTAMPS 0:00 INTRO - WHAT IS PLANTAR FASCIITIS 0:36 EXERCISE 1 - TENNIS BALL MASSAGE 1:26 VARIATION - COLD WATER BOTTLE 2:36 EXERCISE 2 - PLANTAR FASCIA STRETCH 4:20 VARIATIONS - DEEP TENSILE MASSAGE 6:05 EXERCISE 3 - POSTERIOR CHAIN ​​WITH TOWEL 9:03 EXERCISE 4 - CALF RUNNING AGAINST A WALL 10:51 VARIATION - SOLEUS STRETCH 12:16 ...