# @aldrinocsing on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DNxIZSL5GH1
- **Gondola URL:** https://gondola.cc/posts/61802186-aldrinocsing-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/80c62f5256.jpg
- **Posted:** 2025-08-25T06:19:12.000+00:00
- **Account Owner:** Aldrin Buzz Ocsing (@aldrinocsing) — https://gondola.cc/aldrinocsing

## Caption

Suffering from heel pain / plantar fasciitis? Read on!

Here’s what’s up:

Strengthening the lower leg muscles the cross into the foot are certainly important since they help support the arch of the foot to drop enough to store and release energy during toe off. 

But strengthening these muscles alone isn’t enough to withstand the forces experienced during running, which can be many times body weight. 

In addition to strength, we need to also train how muscles of the lower limb coordinate, co-contract and provide the required stiffness for the tendons and ligaments of the foot to act like a spring. 

Linking this into bigger movement patterns and stable positions found in running we can then share the load across multiple joints giving the plantar fascia a break, meaning less pain!

Here are a few drills we did that got Trewy moving pain-free by the end of the sesh:

1. Borsov hops with the knee extended focusing on ensuring his heel doesn’t touch the towel

2. Step offs with aquabag + kb punches with chest over to add more pressure on the forefoot, ensuring his heel doesn’t smash his phone (high stakes = better learning)

3. Hip lock with upper body conflict over a hurdle to improve his foot plant from above, an important attractor for changing directions

Compared to a heel raise, you’d think these movements would piss off his plantar fasciitis but all were pain free 👌. Goes to show if you can get the body to learn to move like it should, pain relief follows. 

Strapped him up at the end, ready for training!

Next step is to progress to more open skills on the field adding constraints like fatigue, time pressure and more neuromuscular demanding drills. Standby 🫡

Struggling with heel pain? Comment below with what’s worked for you! 

#plantarfasciitis #proformphysio #rehab #performance #physiotherapy #npl #soccer #football #fbs #physicaltherapy #performance

## Stats

- **Views:** 131
- **Likes:** 3
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## Tags

soccer, npl, rehab, fbs, physiotherapy, plantarfasciitis, physicaltherapy, performance, football, proformphysio

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