PLANTAR FASCITIS/Lower Extremity Postural Distortion Syndrome

Trainer : Cary Raffle

Introduction
Untitled

Opinions expressed are those of the author and not necessarily those of NYSC/BSC/WSC/PSC

Warm Up
Recumbent bike or elliptical - consider backwards on elliptical

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Gastroc/Soleus - SMRFlexibility      
IT Band - SMRFlexibility      
Tensor Fascia Latae – SMRFlexibility      
Adductor - SMRFlexibility      
Peroneals – SMRFlexibility      
Piriformis - Self-Myofascial ReleaseFlexibility      
Gastrocnemius – StandingFlexibility      
Calf - Bent Knee Standing Against WallFlexibility      
Piriformis – Static using TableFlexibility      
Hip Flexor – KneelingFlexibility      
Adductor - StandingFlexibility      
Tibilias Lifts on Leg PRess MachineExercise210+10 3-10 secs/0 secs 45-60

Cool Down

Program Exercises

GASTROC/SOLEUS - SMR

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Place foam roll under mid belly of lower leg.
  • Cross left leg over right leg to increase pressure (optional).
Movement :
  • Slowly roll calve area to find the most tender area.
  • If a tender point is located, stop rolling, and rest on the tender point until pain decreases by 75%.

Notes : Make sure to hold each tender spot at least 30 seconds with all foam rolling.

IT BAND - SMR

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Position yourself on your side lying on foam roll.
  • Bottom leg is raised slightly off floor.
  • Maintain head in “neutral” with ears aligned with shoulders.
  • This will be EXTREMELY PAINFUL for many, and should be done in moderation.
Movement :
  • Roll just below hip joint down the lateral thigh to the knee.
  • If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.


TENSOR FASCIA LATAE – SMR

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Body is positioned prone with quadriceps on foam roll
  • It is very important to maintain proper core control (abdominal drawn in position tight gluteus) to prevent low back compensations.
Movement :
  • Foam roll is placed just lateral to the anterior pelvic bone (ASIS)
  • If a 'tender point' is located, stop rolling, and rest on the tender point until pain decreases by 75%.

Notes : If hip flexors and TFL are very tight you might use a medicine ball for this, get in the crease of the hip and roll down to the area where the pocket of your pants would be.

ADDUCTOR - SMR

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Extend the thigh and place foam roll in the groin region with body prone on the floor.
Movement :
  • Roll along the inner thigh from groin to side of knee.
  • Be cautious when rolling near the adductor complex origins at the pelvis.
  • If a 'tender point' is located, stop rolling, and rest on the tender point until pain decreases by 75%.


PERONEALS – SMR

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Position yourself on your side with elbow under the shoulder, opposing hand placed in front of the body and opposite leg bent forward to help stabilise.
  • Position the roller on the peroneals (lateral gastroc/soleus region).
  • Leave hip on the floor.
Movement :
  • Activate the core/glutes by bracing and squeezing.
  • Raise the hips upwards increasing the pressure on the lower calf.
  • Roll in either direction until a 'tender point' is found, hold on that point until you feel the tenderness release by approx 75%.
  • Muscles are 3-dimensional, so don’t just roll in the same plane-up and down. You are allowed to move across the peroneal also.
  • Don’t continually roll back and forth quickly, this will antagonise the muscle and have the opposite effect we are looking for.
  • Stop on the tender point until tenderness eases.


PIRIFORMIS - SELF-MYOFASCIAL RELEASE

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Begin positioned as shown with foot crossed to opposite knee.
Movement :
  • Roll on the posterior/lateral hip area.
  • Increase the stretch by pulling the knee toward the opposite shoulder.
  • If a 'tender point' is located, stop rolling, and rest on the tender point until pain decreases by 75%.

GASTROCNEMIUS – STANDING

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Stand in a staggered-stance near a wall, doorway or large stationary object.
  • Bring one leg forward for support; use your upper body to lean against wall.
  • Your neck, spine, pelvis and outstretched leg (back leg) should form one straight line.
Movement :
  • Draw your lower abdomen inward toward your spine.
  • Keep rear foot flat, with foot pointed straight ahead. DO NOT ALLOW THE REAR FOOT TO CAVE INWARD OR ROLL OUTWARD.
  • Next, bend arms, move chest toward the wall, and shift pelvis forward.
  • Avoid rounding forward.
  • Stop movement when slight tension is felt and hold for 20-30 seconds, repeat for 2-3 reps.


CALF - BENT KNEE STANDING AGAINST WALL

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Stand near a wall.
  • Bring one leg forward for support.  Use your hand to lean against the wall.
  • Your back leg should be in subtalar neutral, pointing straight ahead  (about heel to toe alignment).
Movement :
  • Draw your belly button inward.
  • Keeping the rear foot flat on the floor bend your rear knee until slight tension is felt.
  • Do not allow your foot and/or knee to collapse inward or roll outward.
  • Hold for 20-30 seconds, repeat for 2-3 reps.


PIRIFORMIS – STATIC USING TABLE

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Begin as pictured, maintain upper body posture.
Movement :
  • Flex at hip until stretch is noted, hold for 20-30 seconds.
  • Repeat for 2-3 reps.


HIP FLEXOR – KNEELING

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Kneel on one knee as pictured.
  • Slightly abduct and internally rotate the back leg.
Movement :
  • Draw your belly button inward (activating the deep abdominal stabilising mechanism).
  • Tighten glutes and perform a posterior pelvic tilt.
  • Hold for 20-30 seconds, repeat for 2-3 reps.
  • Avoid arching low back!
  • Motion occurs predominately at the pelvis (posterior pelvic tilt), the back leg should not move.

Notes : You can raise the arm on the side of the knee that is kneeling for a bigger stretch

ADDUCTOR - STANDING

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Begin with one leg straight and the opposite leg bent, lunging in the frontal plane.
  • Both feet are pointed straight ahead.
Movement :
  • Draw your belly button inward.
  • Next, slowly move deeper toward the bent leg until you feel a stretch in the straight leg groin area.
  • Hold for 20-30 seconds, repeat for 2-3 reps.
  • Switch sides and repeat directions.


TIBILIAS LIFTS ON LEG PRESS MACHINE

Reps: 10+10 | Sets: 2 | Intensity: -- | Tempo: 3-10 secs/0 secs | Rest: 45-60 | Duration: --

View video
Preparation :
Movement :

Notes : Heels on plate, toes off plate, extend legs lift lift toes to body

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