Plantar Fasciitis Rehab – 1st MTP Mobilizations
Check out one of our favorite ways to move your own bones to help you recover from Plantar Fasciitis!
A 1st metatarsopharangeal joint (big toe) can be mobilized to increase great toe extension (toe to nose). This intervention will help provide more movement of the plantar fascia secondary to the windlass mechanism that we discussed during our arch support portion of this series.
By freeing up both the movement at the ankle and at this toe through joint mobilizations, we are creating a more functional range of motion for our plantar fascia.
To perform this mobilization you should:
1. Place your fingers around your big toe (close to where it meets your foot) and pull straight out
2. After distracting the joint, pull your toe towards you (extension) as far as you can and pulsate at this end position for 20-30 seconds at a time
3. If you feel pain at a certain point of extension, don’t go beyond this point but simply work up to it
Give this method a try to help you recover from Plantar Fasciitis!
Featured Image By: Stone Athletic Medicine