Top 5 Worst Exercises for a Plantar Plate Tear

Рет қаралды 16,916

6 жыл бұрын

If you are a runner, then you should know about the top 5 worst exercises for a plantar plate tear. This video by Dr. Christopher Segler will explain what are the top 5 worst exercises for a plantar tear.

Пікірлер: 23

@vvc_551 Жыл бұрын

1) lunges 2) calf raises 3) elliptical machine 4) box jumps 5) running stairs Interesting about #3 as my pin just came out from plantar plate tear surgery and Ortho gave me the ok to do the elliptical w surgical shoe. I’ll just try the bike for now

@sololikethe90s7 Жыл бұрын

How is your recovery?

@mossyoakmom8880 4 жыл бұрын

Great video, thank you! My Dr told me a good shoe to wear are the Hoka One One Bindi 6 and taping.

@jlcontarino 3 жыл бұрын

This is helpful in terms of what to NOT do. However, any advice on exercises you SHOULD do to help improve and prevent this condition in the future?

@XxGlaciersOfIcexX 8 ай бұрын

ribbon taping. I felt a difference the first time taping. wore the tape for over a year, changing the tape obviously. try it out.

@jlcontarino 8 ай бұрын

@@XxGlaciersOfIcexX Thanks, appreciate the advice

@jasonstone5022 5 ай бұрын

@@XxGlaciersOfIcexXdid the tear heal with just taping?

@XxGlaciersOfIcexX 5 ай бұрын

@@jasonstone5022 it did! No more stepping on pebble/ scrunched up socks feeling. I was dealing with it for years. After taking the tape off i dealt with my toe being weak and swollen for a while. Small price to pay. Yes, ribbon taping worked for me

@XxGlaciersOfIcexX 5 ай бұрын

@@jasonstone5022 i left a reply yesterday i dont see it though. Im just going to leave a short reply this time. Yes, ribbon taping by itself healed things, try it. You need to commit for a while, id say a year. I did it longer than that. Just changed the tape every few days. I used gorilla permanent tape bc it held well. Good luck. Any questions post them here in the thread

@monicaatneosen8524 2 жыл бұрын

In a nutshell is it don’t do elliptical, run uphill, box jumps, lunges and calf raises correct?

@Hold8119 3 ай бұрын

What if it's a bad tear with significant toe retraction of end toe? What exercises can you do?

@ddiddles1591 2 жыл бұрын

Bulgarian split squats..?

@Brenda0312F Жыл бұрын

So ANY exercise that puts your toes in an extreme tippy toe stretch.

@sololikethe90s7 Жыл бұрын

Eleptical trainer was my best friend while i eaited for my PPRS. Your supposed to drive your heals down and not alllow them to come up. I had no problem. Now im 6 days into my surgery recovery. Everyone take care of your feet 👣

@DocOnTheRun Жыл бұрын

Thanks for watching and sharing your experience and tips with others. Heal fast!

@sibbles53 3 жыл бұрын

What are the BEST exercises for a chronic plantar plate tear ???

@DocOnTheRun 3 жыл бұрын

Great question! It is important to do exercises which strengthen the intrinsic muscles that hold the proximal phalanx bone down against the ground in the same way the plantar plate pulls the toe down. All of that is explained in detail in the Plantar Plate Course for Runners. You can check it out here: www.docontherun.com/doc-on-the-run-products/

@SimpliiiD 3 жыл бұрын

What are hill repeats? Just running up and down hills? How are they more dangerous/risky than stairs?

@DocOnTheRun 3 жыл бұрын

Gret question! Yes...running up and down the same steep hill. Riskier than stairs because the surface under the foot is angles and applies more force too the ball of the boot, more than a flat surface (like a stair). Thanks for the comment!

@XxGlaciersOfIcexX 8 ай бұрын

this kind of injury sux bigtime. feels like you're stepping on pebbles. leg doesn't have full strength. you're walking mechanics get all out of wack. pain starts developing from your foot all the way up to your back. heck I even developed a shoulder problem bc of my altered mechanics. RIBBON TAPING folks. it saved me. I wore it well over a year, changing the tape as needed. when I finally stopped wearing it my toe lost a lot of strength so I needed to build that back up. but no more stepping on pebble sensation. fyi, I dont know if I had plantar plate tear. I only got xrays and nothing showed up. however I experienced every symptom.

@DocOnTheRun 8 ай бұрын

Thanks so much for watching and sharing your story so others can learn from you. Truly appreciate your insights!

@chelseascott5872 4 ай бұрын

What is ribbon taping?

@XxGlaciersOfIcexX 4 ай бұрын

@@chelseascott5872 you wrap a thin piece of tape over your toe and cross the tape on the bottom of your foot below the toe. Easier just to look it up. Use an "anchor" piece of tape also to hold things in place. It works. My toe and foot is healed. When i left my original comment i was still dealing with some inflammation, its gone.