Plantar Fasciitis Stretches & Exercises - Ask Doctor Jo
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- Опубликовано: 26 июл 2024
- Plantar Fasciitis Stretches & Exercises: www.AskDoctorJo.com Plantar Fasciitis can cause severe pain in your foot, and sometimes people even have difficulty walking. Most of the pain begins in the morning when you first put weight through your foot. These stretches for plantar fasciitis are to stretch out the fascia on the bottom of your foot that is irritated, and it will decrease the pain when walking. For a detailed blog post about this video, or for more physical therapy videos, visit www.askdoctorjo.com/content/pl...
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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More Details About This Video:
Plantar fasciitis is when tissue on the bottom of our feet get irritated and inflamed. This can be very painful, and sometimes people have a difficult time walking with it. Often people will have the worst pain in the morning when they first walk. The pain can be in the bottom of the foot, the arch of the foot, and/or the heel. There are several stretches to help relieve the pain. First you are going to stretch your calf muscle, or gastrocnemius muscle. Keep your leg straight, and take the belt or leash and place it on the ball of your foot. Relax your leg and then pull your foot towards you. Hold the stretch for 30 seconds, 3 times. Next, you want to massage the tissue, or fascia on the bottom of your foot. Use circular and spreading motions, and apply more pressure where you feel knots.
These next stretches you can do sitting. The best time is right before you get out of bed because many people have the most pain when they first put weight on their feet in the morning. You can use a noodle or foam roll, and place it under your foot. Roll lightly at first, and then apply more pressure if it is not too painful. You can also take a water bottle and freeze it. This will give you an ice massage while you are stretching the fascia when rolling it under your foot.
The last stretch you can do standing on a step or curb. Place the ball of your foot on the edge of the step and relax your heel downwards. This will stretch your fascia and your calf. Hold for 30 seconds and do it 3 times.
Plantar Fasciitis Stretches & Exercises: • Plantar Fasciitis Stre...
DISCLAIMER: Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy, however, this video is only designed to help you perform the correct technique of exercises that have ALREADY been given to you by your health professional. They are NOT to take the place of going to your own doctor or therapist. There are many manual techniques that a therapist can do that simply can not be done on your own. Your own therapist will also ensure that you are doing correct techniques with your exercises and stretching. If these techniques aren't done right, they won't help, and they could make things worse. So, if you experience any pain while doing these techniques, STOP immediately and see your doctor. 
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The water bottles from Costco work best!😉
Is it possible to have both feet? Plantar facs. in both feet simultaneously
Thanks, dr Jo
Mam write name of exercise
As long as you are having pretty constant pain with walking, you need to try to do these at least 2-3 times a day. Once it starts to feel better, you can drop down to once a day, and then once every other day. The best time to stretch for plantar fasciitis is in the morning before you even walk on your feet. Good luck!!
Hi doctor Jo, does that mean that plantar fasciitis isn't always permanent? Can someone with plantar fasciitis get back to running or martial arts without it being dangerous or painful or is it always recommended to do non inpact sport once you have plantar fasciitis? What are your thoughts? Thanks
It's not always permanent. With the right treatment, it is possible to get back to normal activities.
All i can say is 243 ppl with thumbs down can stick it. I’m a 47 yr old skateboarder & kept writing off my pains as a bruised heel until i looked into it more. This video gave me positive results the following morning! Will continue with multiple times a day. Thanks Dr Jo!
You're welcome!
I'm looking forward to trying these stretches. My feet hurt everyday!👍
Has this advice helped you long term?
Plantain french fries are the worst!!! 🤣
Thanks Dr Jo!!
I do not know what I would do without people like you taking the time to share your wisdom. God bless you
Thank you! Good luck!
AskDoctorJo Seems like the first thing my Doc told me to do ...'ice'...only made it worse! "If that dont work , go to therapy" she said. It seems to be coming along with your stretching treatment. Thanks a bunch. They say each case is different. I will not be going to any therapist because every time I have ever went to them they never really helped. Except one time. They told me a knee therapy the day I was released telling me I was healed, They never practiced the stunt while I was in therapy. Go figure. Thanks again for your efforts to help people without taking all our money. I am so tired of being raped from medical practicianers.
Jeffrey Kuhn I am glad you are feeling a little better with the exercises. I hope you continue to get better!
I had injection about 9 mths ago and touch wood completely pain free. It’s a terrible thing to have I tried everything until I found out from a stranger who asked why I was walking like I was she actually guessed I had planter faciaitis think I spelt it wrong lol. She recommended asking doctor for injection. It really hurt tho but it worked almost straight away.
Jeffrey Kuhn - very well said 👏👏
You're welcome!!! I hope it helps!!
thanks, my feet, ankles and shins are in pain! I work in my shop and it's a concrete floor so that's a major cause, nice channel by the way
You're welcome!! Good luck!!
I'm glad you liked it! I hope it helps. Good luck!!
I am glad it helped!! Good luck!!
These stretches have been so helpful in reducing pain!
Yes, definitely!! You can also use a golf ball or racquet ball!!
Nice! I am not sure I have heard that one before!! Good luck! I hope they help.
I hope these help!! Good luck!
Very helpful advice. A doctor with a good sense of humour is a blessing. 🙏😊
You're welcome!! I hope they continue to help. Also if you shower in the morning, it might be best to stretch after you shower because the warm water will help loosen up the muscles before you stretch. Good luck!!
Hello found your video helpful as I am a left foot Plantar Fasciitis suffer however my pain is in my heel. Would these exercises be helpful before bedtime as well. I sleep in a boot to hold my foot in a 90 degree angle in a relaxed state,….this does help, I am able to walk right away when i get up. Thank you for the knowledge.
How often would you recommend this stretching & icing during A DAY?
You're welcome. They might help before bed, and when you first get up in the morning. Therapeutic exercises can be done 1-3 times a day.
Great idea!!
Hopefully these will help! Good luck!!
These stretches are so simple and easy to remember. Plantar fasciitis is so painful and I had been looking for something to help first thing in the morning, when the pain is the worst. I’m looking forward to relief! Thank you!
You're welcome! I hope they help.
Very well explained, simple and easy to practice at home, I've been suffering from this from time to time, a couple of months ago I had to stay home for about 3 days, I could not walk at all, the pain was back so I ended up here, thx for posting
I am also having wot should I do plz help
I hope they help! Good luck!
Thanks Dr.Jo for your presentation. They are simple exercises and easy to follow .I will try them to ease the pain on my foot.
Ha! I guess that is a very good point!! You can stretch it some before you walk to the fridge with the other stretches first...or walk on your toes! I hope it helps!! Good luck!!
Hgreat
Really enjoyed the practical and easy to use tips for treating plantar fasciitis. The frozen water bottle idea is brilliant - inexpensive and accessible! It was also helpful to see and hear an explanation of what is causing the pain and how the stretches can alleviate it. Thank you!
You're welcome! Good luck.
I love the simplicity of your instructions.
Thanks.
Great video ! I hurt my heel about 2 or 3 months ago and have just been living with the pain. Didn't know about these kind of exercises and stretches cause I never had this before. I have one of those 3 legged battery operated palm messager's I got at Bed, Bath and Beyond and use one of the 3 legg's to really push and message those muscle's and it has helped wonderfully ! Now I am walking with almost no pain thanks to you. I do your exercise's every morning and afternoon ! Thanks !!!
Very true. When your tibialis muscles (the ones that get irritated with shin splints) are not working normally, you don't get a proper heel strike with your foot, which unfortunately can cause plantar fasciitis. Check out my shin splints videos and hopefully you will feel better soon!! Good luck!!
i suffered shin splints for years, and then they stppped and plantar fasciitis replaced it on the same foot....
Have they done x-rays to see if you have a bone spur as well? Sometimes with plantar fasciitis, you can also have a bone spur. Often you can go to PT and they can do ultra sound and iontophoresis which can break up the bone spur without surgery. I hope this helps!! Good luck!!
I hope they help!!
You too!
@AskDoctorJo
Ok, I'll go get it checked :) thank you once again. Have a great day gorgeous :)
Thank you so much! I just recently started experiencing plantar fasciitis. It's so incredibly painful. I'm 37 but sometimes I'm limping around like a person in their 90's! I've been doing the ice bottle water exercise, but will try the rest of these!
You're welcome! I hope they help.
How is your pain now dale walker
I think it is worth a try. Good luck!!
You're welcome!! I am so glad to hear they are helping!! Good luck!!
Great videos Dr Jo! Information is power! Watched your Sciatica video & I must say I've had more relief from your videos in the past few days than I've had from my doctor in the past 5 years. Thank you...and Bailey.
+Isabell Lindsay You're welcome! I'm glad they helped!
Hi, after a few days of doing the 1st, the last exercise, the foot massage you show in the video alongside with stretching the hip flexors as I saw in another video (not from Doctor Jo) I can say that I'm a lot better from my heel pain. It really worked, thanks a lot Doctor Jo.
You're welcome.
Thanks! I hope they help!!
Please doctor jo reply , is this the same as having difficulty in ankle plantarflexion? Pls reply
Have you had a chance to check your blood pressure? Have you had any increased sweating or shortness of breath? Most likely it is something you injured while working out, but you should not waste any time if you are having ANY other symptoms.
You're such a lovely person. Thank you!
Thanks, and you're welcome!
I know she's smart, professional and pretty too
thank you Dr.jo
10 years after this video was released here I am. my podiatrist recommended this exercises.
Thank you for the help.
Thanks DR. Joe, I went from running 18 to 22 miles a week from being cripple. Had pain in the past but would go away after a week or two but this time it was longer and more painfull. Done the stretch, took a while for the pain to go completely away and no running for three months just climb a lot of stairs at work to replace the running....thank u...
You're welcome.
You're welcome! Good luck!
I want to thank you for showing people how to treat plantar .i feel so much better i am going to therapy now to see if it helps .
Thanks so much. I like ALL of your videos, they are so helpful.
Thank you! I started longboarding after a looong break and the foot I push with is killing me! Hopefully this helps. Will give it a try. Oh and it looks like Bailey is shaking off a mean hangover.
This pain is so severe and your lessons are so helpful to me. Hopefully my pain vanishes forever because I loose my senses when the pain comes up. Thanks once again.
Clara cooky You're welcome! I'm glad they have helped. Good luck!
Hi! 2 days ago I watched this post. My pain was a 7 and I was near tears. So I dug in and did your exercises!!! And wow!!! I’m at maybe a 2 for pain if that and feel relief already. The stretching made me realize how tight my Achilles and Hamstrings were… the foot massage hit the right spots… the stair stretches were amazing! I use the water bottle and tennis ball as well to roll my foot. I will be diligent and continue with your plan! I’m a retired Nurse, I walk approximately 5 miles a day and do 8 flights of stairs and don’t want to quit! Thank you… your plan is amazing! God bless you ❤
You're welcome, and thanks! Glad they are helping.
Thank you :-)
Louanne - I would be happy to tell him that it is the husband's responsibility to do the massage at least twice a day :-) Thanks for commenting!!
Tennis ball feels really good to roll your foot out on
Please some day try golf ball also.
Thanks for sharing.
GREAT ADVISE THANKS
i have this badly and it seems to go along with shin splints
What is shin splints? is it some kind of treatment, sorry for being novice but going through this pain right now.
@@khandelwalgautam it is pain in the shins
I had Patello femoral syndrome and when I went to the doctor, i was told that it's biomechanical and people who over protonate when walking are prone to shin splints and plantar fasciitis as well. I have had all of these over the years.. insoles really help and getting a good assessment
@@lavayuki I used to have shin splints and a few days ago, plantar fasciitis. It sucks especially when I'm walking to the bathroom in the mornings while dealing with the sharp pain. Is this like a permanent thing to people who get it?
Really loved the frozen water bottle idea. When I saw that icing would help I was thinking I'd have to park my foot on a bag of frozen peas while at the computer. Might even be able to use the frozen water battle idea at work during the day. Thank you for such a great video :)
You're welcome! Good luck!
Everybody this is the REAL DEAL. I did these stretches once and the pain went down significantly and the next day almost nothing. I can finally rest and get up without pain! Omg I did not believe this would work, I was in pain for almost a month, diagnosed with planar fascia. These first two days have been amazing, I can't imagine how great I'll feel keeping this up for a week. THANK YOU
You're welcome.
loved the video, thank you so much for taking the time to make it.xx
Thank u for the planthar Fascilitis excercise. I am having severe pain in heel.
how do I get to the freezer first thing in the morning (to get the frozen water bottle) without walking!? ;)
@@limoni.bakery put it in a cooler with ice by your bed before you go to sleep
That's why Baily 🐕 was there, to go get it for you.
That only works if you are not single. Lol
Crawl...
I would send husband, but I am up much earlier. I will try it with the ice if it hurts during the day.
I’ve had this for 3 weeks now, it’s crippling
Sorry to hear. Hopefully the above will help.
Caps NZ How about 4 yrs? Started out as bone spurs, then my heel had calcified. None of them knew a darn thing. I went to an ortho dr., and she told me what it was. The whole foot is in pain and it radiates into my legs. When I walk it feels like a hip hop walk. Oh, she did tell me to do stretching. I am waiting for surgery on my right knee but this is just horrible. If you do not mind responding do you get a bright red semi ring on both heels? When I get up at night my feet look as if they are glowing. You?
@Jay M Thanks. Going for orthotics and I sleep in bed with ice packs on my feet. Great nights sleep. Aaargh!
@@sparx180 Hi. Did the ortho dr say how it happened so that you don't re-injure? I am hoping to be put on a waiting list to see one, but I've been dealing with this for a year now and nothing seems to help. If you don't mind my asking, is the knee surgery to fix your foot pain? I wish you all the best.
@@hayzzelnt I am booked in for surgery on my left knee. I went to the ortho dr and he said I can give you cortisone for $20.00 or Durolane for $450.00 That darn shot aggravated my left side, leg, back and rib cage. Complained about it went to hosp to explain. He said oh what can we do give you a physical and xray, too much time and left the room. I must have been shell shocked bcs I said nothing. Anyhow going to this place now that sells orthotics and they recommended I get a pair, which I did but they have not arrived yet. I do sleep with a pillow under my knees and put Voltaren on my bright red heels. I think the orthotics will help (I pray). More depth to them. Don't wear shoes that you can literally bend in half. At the end of the foot where the heel takes a dip that is where the pain is coming from but awakening in the morn, ee gads, it is horrible. I take 2 puffs of THC at bedtime and that helps a lot. Here I am yapping on, no the surgery is for my knee pain. Had the left done 4 yrs ago. Hope this helps in a small way. Thank you.
This video was so helpful!
Very helpful simple exercises for a very painful problem. 😊
Smart, pretty and sexy and she has a puppy dog!
Johnnybob Kadiddlehopper i
BamBamBatMan h
Dr Jo, your brilliant! I have lots of muscle issues from various injuries & find you so helpful; along with Molly & Bailey! Thank you.
Thanks, and you're welcome! I have such wonderful assistants :-)
Thx Dr Jo. Have borderline PF and will follow your useful tips.
Love you! Your short instructions keep me on the go.
You're fantastic! So helpful and spot on!
Dr Jo you are awesome! Thank you for your humorous videos, helped with foot pain, back pain, and forearms pain.
Thanks, and you're welcome! I'm glad they helped.
You're welcome!! Neni Zac!! De Nada!!
THANKS!!!
DIKY
GRACIAS
Will definetly try this
Thank you, you most likely saved me a Doctors visit, tried some of these stretches and it really helps.
You're welcome. Glad it helps!
Thank you so much for being so informative. These exercises have helped tremendously. Thanks again 🤗👍
You're welcome.
Very helpful!
going to give these a try.
Great video, helped me better understand what my doctor asked me to do.
Loved this vid! Super helpful!
Need this rn
fantastic!!
Thank you! I hope it helps!
Wow it’s nice to see you’re still liking comments & responding 9 years later.
😎
Thanks Doctor Jo for your stretching exercises. I have recommended lots of my patients and almost all of them get good results
You're welcome.
Thanks for the video Jo! Very clear and practical. I'll be doing these from now on.
You're welcome!
Good idea
You're welcome.
Hi there..I have a heel spur...and the pain is unbearable at times.I have tried the frozen bottle and the tennis ball which is great but rolling your foot on light dumb bells also helps a lot. 🤗
Hello Doctor Jo I subscribed during the first video of yours I watched . Just wanted to mirror what other commenters have said and say thank you . Your stretching videos and your explanation of why the stretches are beneficial are a great help . Thank you Dr Jo . Stay safe be well and take care ❤️🖖👍
You're welcome, and thanks!
Thank you , very informative and helpful. Love the accent as well!
You're welcome, and thanks!
this truly helpful. thanks for the video Doctor Jo!
You're welcome!
Thanks Jo, I have a major issue with the plantain French fries on my right foot and this video is gold for me 😂🙏🏽
You're welcome 😎
Love your videos, Dr. Jo, and your good information! Bailey adds a lot to your videos too! :) Keep up the good work!
Thanks! 🐾
So glad I found this. Been battling plantar fasciitis for 1 year. My podiatrist performed dry needling in December and I had some relief for 3 months, but the pain is back and constant. I have been a walker/jogger and haven't been able to do this for months. Hoping these exercises will help. Do you have a suggestions as to how many times a day to stretch? Or should I do it whenever the heel aches? Thanks again for posting this video.
@AskDoctorJo
Hey Dr. Jo I need advice, my arm (left) has been aching for quite a few hours, I worked out (weight lifting) today and as always it was intense. I'm scared because it is said that those are early symptoms to heart attacks. Thank you :)
Thank you so much for sharing this helpful information. You're such a blessing!😊
You're welcome.
OMG, thank you so so much. Instant relief this morning with just the noodle roll and massage. It used to be very painful first few steps. Wish you happiness and wonderful life.
You're welcome, and thanks.
Wow great expelling
Thanks, so far so good. The stretches already relieved some pain and discomfort.
You're welcome. I'm glad it's helping.
Welcome😀
Thank you! Good luck!!
Thanks Dr. Jo. You were great help when I had a problem with knee pain, so when I saw you had help for plantar fasciitis, I knew this was the video I wanted to watch.
You're welcome.
Thanks for the video. I am a nurse and being on my feet 12 hours is making it impossible to heal my heel. I can barely walk some days after my shift. Praying this works because my foot doc is recommending surgery and I am not feeling it...I will update and let you know how it works.
Good information on how to stretch before starting the day's activity.
Thank you! Learned more today
You're welcome!