Tai Chi: Plantar Fasciitis

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Hello, this is Donovern Green, Dr. Oz's personal trainer, and today we're talking a little bit about Tai Chi and Plantar Fasciitis. Plantar Fasciitis is inflamation in the feet, which is connected to the Plant of Fascii. Its where the ligaments connect which gives you the arch in your foot, and therefore you feel a lot of pain when your foot is not arched properly.

You can have different remedies such as reflexology. We have different stretches, we have yoga, but today we have [XX] Fu Karl Romain who is a Tai Chi expert and adviser to Dr. Oz, talking about Tai Chi and Plantar Fasciitis. Studies have shown that Tai Chi can increase plantar sensation, balance as well as strength and flexibility in the lower body.

John, one of my students was suffering from pain from Plantar Fasciits, and came to me, and this is how I started doing some research on Tai Chi and Plantar Fasciitis and found that there were already studies done. John, what was it you were experiencing? I was experiencing pain between the ball of my foot and my heel and went and saw a doctor and was diagnosed with Plantar Fasciitis, and came to you and asked if there is anything that I could do.

Tai Chi movements that involves standing on one leg, shifting the weight from one leg to another are especially helpful for strengthening the plantar fascia, and alleviating pain from Plantar Fasciitis. So over the last couple of weeks we've been working on it and are you experiencing any pain or is it getting better? I've noticed a significant improvement yes.

Terrific. So, let's show your buddy a couple of Tai Chi moves, that we worked on to help him with his Plantar Fasciitis. Are you ready? Ready. Okay. So the first movement that we're going to work on is called Tai Chi walking. And in this movement we're going to be shifting the weight from one foot to another.

This is really good for the Plantar sensation. So, he's going to turn his foot out and sit back then he's going to slide the rear foot in stepping to the heel, keeping the weight over the rear foot, flexing the toe back so you gets a good stretch. Now bringing the weight forward.

Now he's going to sit back again, stretch the foot, good, and turn it out, and now slide the foot in, and step forward again. And from here, we're going to work on backward step called repulse monkey, but we're going to do it without the hands. So what ohn is going to do, he's going to slide his front foot in and lift it up into what we call the crane stance, keeping the supporting knee bent, this will aid with balance.

Eye should be at one point in front of you. He going to be stepping back to the toe. He is going to point his toe as he steps back, if this was six o'clock, he'd be stepping to five o'clock. Now, he is going to sit back by pivoting his rear foot, turning, stretching here at the ankle, lifting the foot, turning the foot in, and sitting back over that rear foot.

Again, this is great. This stretches out the calf as well as the ankle here. Now, again, he's going to lift the knee, standing on one leg. This time he is going to step back and again if we're going at six o'clock is directly behind him, he is now stepping to seven. He is going to pivot the foot, shift the weight back, lift the toe and turn the foot in.

Here is some simple movements that you can practice every day. Tai Chi is considered low to moderate exercise, so you don't need a day off. I'm Karl Romain Dr. Oz's Tai Chi instructor. Thank you for watching my video, on Tai Chi and Plantar Fasciitis.