Patent resources: videos
Here are some helpful videos showing our services and some useful exercises…
Foot Taping for Plantar Fasciitis
This video shows the technique for taping up a foot arch to help support the plantar fascia. The idea being that the plantar fascia is off loaded by the tape and gives it a rest.
Use a non-stretch tape rather than a sports tape as you want the tape to support the foot and not stretch.
Tip: cut all the lengths of tape before you start. 3 long ones that go around the foot from big toe to little toe and 3 shorter strips that go across the arch. Apply a firm pressure to the tape so it fits snugly into the foot.
It should feel a bit strange and walking will be different. This taping technique is used to help rest the plantar fascia not give you the foot support so you can do more running. Because the arch is not going to move you will be putting a different load through your body. Use with caution – it should only be used for a few days and not as a long term cure for plantar fasciitis.
Always consult a recognised health professional who understands the issue if things do not settle down or you want a more through treatment plan.
Running Drill Transitions
Combining drills into a running position gives the body opportunity to try out a new position. The drills puts us in an exaggerated running position which we can then use to help change the way we are using our body.
We increase the knee drive and bum kick in this example and then we use this extra movement when we move into the run section of the drill. it shows our body how if feels to use a higher knee drive or a high bum kick.
Then when we are running we know how to start to use these movements. Start with the knee lifts – short stride, fast cadence, slow speed moving forward. Same for the bum kicks, Keep your speed slow to start with. Use good body control and don’t go to fast. Then add high knees followed by bum kicks – slow speed, fast cadence, short stride. Then add in a second lot of drills and build your speed during the second set.
So when you go into the run you can pick up the run and not have to sprint. Feel the acceleration off the second bum kick and go with it.
Don’t hold back but keep control. Repeat.
Sit to stand on one leg
Sit on a chair or something higher so you can do the following movement without having to lean forward into the move. This is important as you want to use your hamstrings and glutes, not hips and quads – which is what you will use if you lean forward.
Really focus on pressing down into the ground with the supporting leg as you stand and driving up with the knee of the other leg. Keep posture tall and engage glutes before standing. Feel as if you are pulling your knee back with your hamstrings. You should feel this in your hamstrings and bum.
Standing squat and raise
With feet shoulder width apart, bend at the knees and ankles to bring your weight forward onto the balls of your feet.
Lift your heels and straighten your legs so you are standing on tip toes with straight legs. Then lower your heel slowly to the ground and repeat. This is a great exercise for keeping ankle mobility.
Particularly good when trying to maintain motion after a mobilisation treatment that has released your ankle to improve dorsiflexion.
Chair split squat
Find a step, bench, chair or other solid surface to rest your rear foot on for this exercise. It should be about knee height.
Get into a forward lunge position with torso upright, gaze forwards and core braced. Lower into a lunge by bending your knee and bring your weight forward over your front foot. Do not drop too low by bending the back leg.
Try to keep back leg straight. Make sure that your hips are square and that your knee is aligned with your toes. To come back to standing, feel as if you are pulling your standing leg straight with your hamstrings.
Feel your weight go down the back of your leg through the heel and into the floor. We want the hamstrings and glutes to be working and not relying on the quads to push you upright. You should feel a stretching in front of the hips and the standing leg doing all the work. Add in hand weights to make this harder and for more balance. Keep the movement smooth.