Plantar Fascia Stretch
In this video, Dr. Brian Damhoff from Elite Performance Institute demonstrates the **tissue-specific plantar fascia stretch** shown by DiGiovanni et al. (2003) to significantly improve outcomes in chronic heel pain when done consistently.
🔥 Benefits of This Stretch:
- ✅ Directly lengthens the plantar fascia (not just the calf)
- ✅ Especially effective for morning pain & stiffness
- ✅ Takes 2 minutes, no equipment, can be done anywhere
- ✅ Research showed better long-term results than general Achilles stretching
📝 Exercise Details:
Exercise: Plantar Fascia Stretch (Seated)
Protocol (DiGiovanni et al.): 10 reps × 10 seconds, 3× per day
🛠️ What You’ll Need:
✔ Just a chair and your hands
📅 When to Use This:
First thing in the morning (before stepping out of bed is ideal), before/after activity, or anytime you feel foot tightness.
🔬 Research: DiGiovanni et al. (2003) – Tissue-specific plantar fascia-stretching exercise enhances outcomes
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📢 DISCLAIMER: Always consult with a healthcare professional before beginning a new exercise routine. Perform at your own risk and stop if you experience pain.