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Excellent professional advice. Talking about avoiding too much time on concrete is a big one for me! Ive lived w/spur >decade. As much as possible, I use most all excersizes, but limiting time on slab flooring is something not every doctor mentions. Second floor/+ wooden based flooring & limiting the concrete slab time is so helpful, but this is the only doctor Ive heard mention this. TYVM.
My situation is too late ⏰ my heel spur is too big, I have to have the needle 🪡 to help me to ease the pain, but I still continue to massage my foot 🦶 legs, and keep stretching them!!
I'm a 71 year old woman and I've been in so much pain with pf for over a month, mostly sharp pain in my heel. I watched the whole video. A lot of the exercises I already knew, but the thing that really helped me was the brace that you showed that went up the entire leg. I have a rigid brace that goes up to my calf. Last night, I sat on the couch, put the brace on, kept my leg straight and elevated about 8". I stayed that way for an hour and a half. I woke up this morning with no stabbing pain! My arch is sore, but I had no stabbing pain in my heel. I am amazed that so much of this is caused by the tight hamstring and calf. I went to see a podiatrist who had zero advice. Thank you so much!
Suffered for 2 years with this. Got through 12 therapy sessions with little improvement. Then I asked my therapist that I heard about something called cold laser. She walked out of the room without saying a word and brought back this machine. We put on the safety goggles and she used the cold laser on both my legs. She said that I would never be 100% better but she was going to try to get me to be 90% better. I'm glad my friend mentioned to me about cold laser. Today I am 100% better because of it.
Hi, I’m a 74 year old female. Before Covid my husband and I used to walk 10k a day. Not able to leave home because of restrictions by our Government here in Australia, we couldn’t get out to walk. Now all the restrictions have been lifted, we are back walking again, but of late I have developed PF. This video I found today was so easy to listen to, and the info was amazing. I’m going to do the exercises you recommend. May I also say, it is nice to hear a doctor give advice without trying to do a big sell. God bless you. Veronica Donnelly
I had the surgery on both of my heels at the same time in the early 80’s. It took a while to heal, but it was worth it. Casts and crutches, time off work. Couldn’t wear high heels again for a long time It has come back on both heels, one worse than the other in the last year. I’m so glad I can do stretches, no surgery. Thank you Doc!
I have a Son that was born with flat feet too, he’s going through the same pain I have had especially walking on concrete floors at work for eight hours,Couldn’t even make it to the door to punch out,the pain was so bad,now he’s having the same issues so I recommended him to go see a podiatrist.
Very excited to try this out. Will update with results in a month Update: I feel pain reduced by some bit already in a week. Update: 4th week update- pain in heel starts only with an hour or so of walking bare foot. That has improved quite a bit as I used to feel pain within 2-3 minutes. Glad it is working for me. Thanks
I wrote down all the steps and will start to follow them today. You don't know how grateful I am for your clear explanations. I've had plantar fasciitis for two years and even shockwave therapy isn't helping at this point. Thanks for giving me some hope!
That is not uncommon, it will take a lot of time and consistency, keep up everything you're doing with good supportive shoes, maybe you need to go up sizes in shoes? maybe you need to get some orthotics made? or just purchase good ones. I believe the massage is the most helpful.
We really hope that you feel better and thanks for watching our video! We're sorry to hear about your problem and we really hope you feel better soon! Just remember to see your podiatrist in person if you are not feeling better in the future! Thanks for being a fan!
So true. I have plantar fasciitis since 2015 and now have heel spurs. It's very painful so it's great when we can therapeutic lessons free. Thank you doctor
Thanks for this video! is long but worth every minute! i start last year with pain on my knees until my feet was in so much pain, so at the end was plantar fasciitis! i was 35 years old who wants to be more active and fit and i felt so sad after be on so much pain and wont be able to exercise or lift, this video teach so much about it, I'm happy to find you! and i would like to see more videos about how to exercises or lift with this condition with out make it worst.
Thank you so much for this free resource, for caring, and for being an advocate when sometimes our own doctors are not. This education allows us to be our own advocate in our medical journey.
We appreciate you watching and contributing! If possible, we would appreciate a quick rating (hopefully good), and it makes a HUGE difference for us! g.page/r/CaxJ9b-O6o27EAg/review We are working hard every day to make better and more meaningful content! This is what keeps us going for sure.
Thank you Doc.I'm grateful .I had this plantar factiitis after my knee surgery. When cast was remove last July /22 . I experinced stiff knee, pinch ankle and nerve under my foot harden. I cannot even bend my knee to 90 degrees. Many cream, oil massage,supplements, can help ,but not a total healing. I found your your channel youtube and got ideas that coulb be cure with patience at home. Thanks Doc for the encouragement it give me hope.God bless 😇
Wow, we appreciate the kind words and your watching. God Bless you as well Inion, we wish you the best of luck with your care! If reasonable, we would appreciate a quick rating from you, and a good rating makes a MASSIVE difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thank you for being such a great fan, and we appreciate you watching!
@@gebbats Yeah no fun, scraping has helped me the most. I've been scraping daily and doing heel raisers and lots of stretching and it's helped a ton. My left foot is almost completely better now, right one is a little behind but I was also in a boot for a month and a half because I couldn't bear weight on my foot. Also workers comp and they're playing games with me lol. Trying to say it's arthritis so they don't have to pay. So I've been researching what to do to get better and doing it on my own. Really bad system they don't care about people. Still working just with restrictions.
Thank you so much for the videos, right now i am suffering with painful heel on my left foot. Definetly will start to do all thing you advice. I do have knee pain also on the same leg, oh my so many issues. It stops me doing what i love to do, my 3 weekly sessions of 1 hour speed walk. Hope with your suggested interventions i can walk again by the time the cooler weather start here in Hungary. Thanks again doctor , love watching you videos🙂
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First, this is a fabulous video! I am an RN, EMT, MT , veteran, and retired pro athlete (skiing). I have had trouble with healing my plantar fasciitis (can't sleep because of right foot/leg pain combo, imagine that pain killers don't work and surgery is not an option) with the exception of a hiking in the mountains for 2 months where every morning I would walk the stream bed near my campsite. The water was near freezing the bottom was sandy with pebbles, omg it felt soooo good to stand in and walk in and I did it every day to start my day, just stay in that icy water until my ankle and heel went numb like 15 min or so. was really relieving and refreshing. I did this trip to focus on healing me...all of me. I got up early (yes, crack of dawn) the pebbles basicly did what the rollers did. Id make breakfast, play with the dog a bit (enjoy the reduced pain), then after an hour or so start my morning stretching then hike multi terrain for 5-7 miles...I'm telling you I have not been able to replicate those relieving results...after 3 solid weeks the majority of my pain was gone. when I got back to work within a couple months (despite stretching every day) all the pain returned, foot, knee, hip) racking my brain as to why I cannot replicate the results of my mountain hiking excursion. I have some results with a tilt (balance) board and wearing sketchers workforce shoes, however I do not have arch problems, so I find shoes with built in arch supports, to increase exterior-lateral pressure, making my particular plantar faciitis problem escalate. Are there insoles for this? I am really needing to decrease my weight gain from the pain and missing my normal active life. I am extremely sensitive to vibrations in my feet so stim is not an option (i feel by vibrations, after a loss of nerve perception/control following a tbi and c4-7 fracture) recovery was interesting enough. but i either feel pain, or numb, or nothing & nothing is what i'm going for (lol) fyi, this is over 23 yr accident, I've been deailing with Plantar Faciitis about 4 years now...16 hr shifts following covid made the pain non stop....along the exterior-lateral and medial aspects of my foot & heel. Interested in any Ideas.
Your information is gold to me. I'm currently in a situation. I also have a bunion on my right foot. My left hip is tilting forward. My hands have osteoarthritis and I have carpool tunnel syndrome. Currently in physical therapy and getting exams of VAT, ENG, ENT, and a brain MRI. It's kept me out if work now since December. I'm getting fitted for my orthodics ordered finally tomorrow. I'm very frustrated with arthritis. I just grabbed my frozen water bottle.. I'm about to decide to file disability. I don't know if I can be approved. I'm 52 and my health is very demanding with immune deficiency. It's tuff. Yeah. It just really hit me like a rock the last three years. Finally I'm seeing doctors. I never knew how painful it can be. Okay. I'm miserable me with some great humor for now. Thx for the explanation (!).🙂
Wow, we appreciate the kind words and your watching. We really hope your plantar fasciitis feels better! If reasonable, we would appreciate a quick rating from you, and a good rating makes a MASSIVE difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thank you for being such a great fan, and we appreciate you watching!
I use to run 10km three times a week. Years ago I put my right ankle out sprained. Many years of therapy helped a lot. Now I am older not realizing that also supportive shoes also mean a lot too. One morning I woke up my right 🦶 foot haunted me after so many years later. I have very bad pain inside my foot. From ankle to big toe inflamed bruised foot very painful. Right now I am going to treatment. I don't know what to do next. Thanks for this amazing informative videos. Great help. Thanks 👍 Janet
We appreciate you watching and contributing Janet! If possible, we would appreciate a quick rating (hopefully good), and it makes a HUGE difference for us! g.page/r/CSzlpzp7G82TEBM/review We are working hard every day to make better and more meaningful content! This is what keeps us going for sure.
I appreciate the way you speak slowly and enunciate your words! Your demonstrations make use of as much time as necessary to fully demonstrate each point. I repeat watching the demonstrations. I like the idea that you must spend time finding the best close camera position for each subject. After a few views, I find I have a good grasp of each concept that you have shown! Thank you, Doctor, for gathering all these therapies into such a coherent form.
*Brilliant video* ❗❗❗Last month I developed foot pain suddenly. Immediately, I stopped wearing my massage flip flops and started wearing my runners with proper foot support which caused my left heel pain to go away within 48 hours and reduce my right foot pain by 50%. Then I have been watching videos which encouraged me to do stretches for my feet which does help. Found your video today! During this video I have been following along doing your suggestions. Fortunately I already have some of the items you are using! So far I have done the foot stretches, scraping (instead of a knife I use a type of guasha tool which works well), massaging under my heels with the massage balls (has the pokes), and I used the guasha tool to massage my calves and legs. I assessed before and after and surprisingly, after only being half way through your video, my pain has decreased significantly! Yay! Planning to watch the rest of the video and keep up with your suggestions. Thank you❗Thank you❗Thank you❗ Sadly I can no longer wear my massage sandals as slippers at home. As a back-up plan I am using a slip in massaging insole into my at-home runners.
Thanks for the great response, I personally wear a clean pair of shoes with insoles for my feet and knees at home following an injury I sustained when I was younger. If possible, we would appreciate a quick & easy rating from you, and a good rating makes a BIG difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!
It’s 12:00noon on Jan.02/23 dave Mack this is so much info.thank you Dr.for taking your valuable time to help us who are in so much pain most info. On we get want some sort of compensation for their time , you are truly an angel to give us so much info.
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Yes this is my problem & the doctor here in Egypt said it's inflammation in the heel & he gave me medication but that is just a bandaid so I'm going to use this video for the root health
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Great help with exercises and information to help recover from Plantar Fasciitis. I had dry needling on my calf which really helped. I’m hoping the combination of both will get me a k running at my normal effort and mileage soon.
We appreciate you watching! 😊❤🙏 If possible, we would appreciate a quick rating (hopefully good), as it makes a HUGE difference! g.page/r/CaxJ9b-O6o27EBM/review We are working hard every day to make better and more meaningful content! This is what keeps us going, for sure.
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This is the absolutely BEST plantar fasciitis treatment video I've ever seen! I've had 2 surgeries on my left foot and it still hurts and now my right foot is a problem. I've been dealing with this for 6 years and you gave the best of the best advice I've heard from the best Drs , plus more. My hips are both in tendinopothy as well
I am very much thankful for this vedeo ..i try to follow what the dr.do through this vedio and im so happy of the result its worth for three days doing this ,my feet feel better..since im suffering 4 yrs..that i cant walk well,and hard to stand up but now i can stand slowly by my own hope i well be heal..thank you foot Doctor..God bless to all from Philippines.
You are a great fan and we really appreciate you! Thank you so much for you amazing feedback and help growing our channel. Great fans like you are really what keeps us working hard and motivated to make better videos! If possible we would really appreciated a review from a great fan like you! g.page/r/CaxJ9b-O6o27EAg/review
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Thank you for watching. If reasonable, we would appreciate a quick rating from you, and a good rating makes a MASSIVE difference for us! g.page/r/CSzlpzp7G82TEBM/review Thank you for being such a great fan; we appreciate you watching!
Thank you for the advice on getting orthotics from drugstore for 25 bucks instead of paying $400 here in Canada. My feet are almost back normal I was wearing shoes too tight and too small. The muscles and nerves , tendons are repairing themselves I'm now able to speed walk I look forward to running again.
You are a great fan, and we appreciate you! If possible, we would appreciate a quick review from you, and these make a HUGE difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!
You are a great fan, and we appreciate you Rosanna! ruclips.net/video/ZI0sANYDF6M/видео.html These ankle strengthening exercises might help further! If possible, we would appreciate a quick review from you, and these make a HUGE difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!
Omg! I am soo grateful for your video. In this 41 min post and going through it step-by-step with you I am already feeling a bit better. I am doing this every day to make this go away. It's been years having this horrific pain with no relief. My biggest issue is the right shoe/sneaker but Nothing works and I have spent hundreds of $$ and I still to this day can't find a shoe. All in all THANK YOU for sharing this with us. I am hopeful now that my pain will decrease.
You are a great fan, and we appreciate you Dorisann! I hope your plantar fascia is feeling much better. If possible, we would appreciate a quick review from you, and these make a HUGE difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!
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Wow thank you so much for you amazing feedback and help growing our channel. Great fans like you are really what keeps us working hard and motivated to make better videos! If possible we would really appreciated a review from a great fan like you! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!
The cheap "rocker" stretcher is fantastic! The instructions do say to wear shoes...! I have a frozen great toe and compensated by throwing my leg out....after 50 years I found a PT who finally figured that out and stretched from foot to hips, part by part and worked on glutes, balancing muscle strength... Also, a step to practice "stairs" strengthened my legs better than anything by relearning how to do stairs.... No stairs in my house so that exercise was huge!
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Wow thank you so much for you amazing feedback and help growing our channel. Great fans like you are really what keeps us working hard and motivated to make better videos! If possible we would really appreciated a review from a great fan like you! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!
Thanks a lot for such a great video. I really appreciate your efforts in explaining it so clearly. I'm suffering with plantar fasciitis on my left heel and struggling since a year in search of proper solution. I started following your instructions since a week & I see great results. My hopes are up now that I can walk normally in the coming days.
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You are a great fan, and we appreciate you Alyce, we hope your foot keeps feeling better! If possible, we would appreciate a quick review from you, and these make a HUGE difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!
one doctor says don`t stretche it... the other one says do it. it is hard to get the right solution. i have been massaging and stretching it gives short term relief but dose not help heeling
Stretching is not bad, the point is stretching an injured muscle is not the best idea. Getting rid of the pain and soreness and letting it heal sometimes is the best first step. Then gaining flexibility later.
I would like to add my input. No real expert here, but treat facitis like how you would treat knee pain. It is commonly known now that squatting knees over toes not only stretches the ligaments, but strengthens them which in turn increased mobility, which is I think what is necessary here.
@@kimberlymorgan1767 check your feet if you have arc or flat. if it is flat most probably your skeleton out of alignment. I would buy Birkenstock Sandals and use it 7/24 and let the body fix itself. i dont have enough arc so i dont walk bare foot even at home. that sandal gives you arc support so plantar muscle will come back to its normal length and it will heal. wish you pain free days.
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I’ve saved your video and I’m going to watch tomorrow morning and start doing all these stretches- I just started physical therapy and they did the same things you were showing us👍thank you
I wish i lived by you ..I would be there now..I have been seeing a Doc here I go back tomorrow once again.. The pain on my L foot is so bad it wakes me at night.. cant stand more than 3 mins.. x-ray shows bone spur .. but he says it shouldn’t be hurting that much.. This video has help me so much.. now I hope he will get me more test.. my R foot hurts all across the ball of my foot..I have been doing all you exercises.. Thank you for all your great work..
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I get relief by: 1) Single leg weighted calf raises with toes elevated on a threshold or similar. 3x10 Left and Right, 3 times a week. 2) Stretch of foot both ways 10 times, twice a day 3) Splaying massage under foot 4) Changed the way I walk after consulting a PT, push off with foot/calf. 5) Insoles with good support. I hope this is gone in 6 months.. I feel improvement, but I try and test the foot by running or boxing now and then and running messed up the foot badly for a couple of days. But I learned from doing these tests that I can get much less bad consequence by using a cold pack on the foot a couple of times a day after having pushed it hard. It gets me back to baseline quickly, say one day. I’ve had left foot plantar fasciitis since July 2023, so 5 months now. It may have something to do with my left hamstring tear 3 months earlier which took 10 weeks to heal, then I got back to running and got plantar fasciitis quickly… I don’t know.
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Thank you so much after watching your video last night I tried your methods and it worked. I was able to wear sandals to work today. I had a good night sleep too.
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You are a great fan and we really appreciate you! Thank you so much for you amazing feedback and help growing our channel. Great fans like you are really what keeps us working hard and motivated to make better videos! If possible we would really appreciated a review from a great fan like you! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!
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I began having PF after I gained weight but I found that Birkenstock sandals really helped, it was way better than a custom made orthotic. I now wear the Atacama style Birkenstock because the rubber sole keeps the shape better and keeps the foot in place than the cork sole.
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Awesome info ! Thank you doctor / very informative material . Doctors don’t say that much during office visits… no time! Do you see patients in any clinic ? I’m dealing with this condition 3 yrs and did all / inserts/ special shoes / injection; but PT is still painful !
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Everyone is different, best advice is moderation and learn from your own feedback. A tennis ball made mine worse, massage gun has minimally effective. I have been doing a lot of different stretches to loosen up the hip and hamstring/calfs. I do agree that shoe and inserts are a big factor in aggravating my foot. Steel toe boots on cement are particularly problematic. My belief it is weak/imbalanced muscles in conjunction with poorly coordination in the ankle. I picked up a yoga mat and have been doing balance squats (one leg in front of the other) and can feel my feet getting tired. Then, I splint up for a recovery phase. The biggest problem is that the rest phase is interrupted by walking. Recently I added Voltaren to the treatment for inflammation because I can't ice my foot throughout the day.
I have planters fasciitis, collapsed arches, bone spurs, small bunions on my big toes and slight hammer toes. I have osteoarthritis a bad back, hips, knees and ankles. My doctor said I need to try to rest and stay off my feet but, I have a toddler so it's impossible. I honestly don't know how I manage to get through a day and get everything done and still manage to take the baby out to play, go for walks and so on. I'm hoping I make it until she's at least 13 before I need surgery. I have custom orthotics and I do all these stretches and exercises but, Im still in excruciating pain especially when I first wake up 😩
¡Me alegra que te guste mi vídeo! Me alegra que mi vídeo sea útil. ¡Gracias por la gran respuesta! Si es posible, agradeceríamos que usted nos brinde una calificación rápida y sencilla, ¡y una buena calificación hace una GRAN diferencia para nosotros! g.page/r/CSudMUZfg68sEBM/review ¡Gracias de nuevo por mirar! ¡Todo lo mejor para usted!
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We appreciate you watching and contributing Juliet! If possible, we would appreciate a quick rating (hopefully good), and it makes a HUGE difference for us! g.page/r/CSzlpzp7G82TEBM/review We are working hard every day to make better and more meaningful content! This is what keeps us going for sure.
You are a great fan and we really appreciate you! Thank you so much for you amazing feedback and help growing our channel. Great fans like you are really what keeps us working hard and motivated to make better videos! If possible we would really appreciated a review from a great fan like you! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!
Dr thank you so much, l have been long looking for way for a thing like this.l appreciate you so much mostly the one under the foot, l have been having the problems for long time now.l will try thi
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We appreciate you watching and contributing! Let us know if we can cover any future topics for you. If possible, we would appreciate a quick rating (hopefully good), as it makes a HUGE difference! g.page/r/CSudMUZfg68sEAI/review We are working hard every day to make better and more meaningful content! This is what keeps us going, for sure.
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Wow, we appreciate the kind words and your watching. If reasonable, we would appreciate a quick rating from you, and a good rating makes a MASSIVE difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thank you for being such a great fan, and we appreciate you watching!
We appreciate you watching! If possible, we would appreciate a quick rating (hopefully good), as it makes a HUGE difference! g.page/r/CSzlpzp7G82TEBM/review We are working hard every day to make better and more meaningful content! This is what keeps us going, for sure.
Really great video!!! Good news no plantar plate tear. Bad news getting injections for intermetatarsal bursitis today. Ill be adding the rocker stretcher and slant board to my gear. Thank you so much 💓
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So much useful information. Thank you. I have plantar fasciitis, heel spurs, I had hip surgery so I have tight muscles and I have to do a lot of good stretching and thank you so much for this information. Lol I have that prostretch and wasn't using it with a shoe on most of the time.
I was out of shape I realize, but my heel didn’t start hurting until we replaced carpet with vinyl floors (concrete underneath). I started wearing my kids crocs and it made it better , but you just stated I need to wear my expensive shoes, even in the house. 😊 I need to exercise more.
Glad it was helpful! Thanks for the great response and correct conclusions from my video! If possible, we would appreciate a quick and easy rating from you, and a good rating makes a BIG difference for us! g.page/r/CSudMUZfg68sEBM/review Thanks again for watching! All the best to you Kathleen!
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POLL QUESTION: That was a MASSIVE video, let us know what helped & what SUCKED so we can keep getting better for YOU!
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Also let us know what topics you want to hear about!
For the shoes and orthotics recommended in the video: wp.me/p9imRX-54n
My left toes (1-3) are tensed and even moving when I sit or sleeping... What exercises can help?
Excellent professional advice. Talking about avoiding too much time on concrete is a big one for me! Ive lived w/spur >decade. As much as possible, I use most all excersizes, but limiting time on slab flooring is something not every doctor mentions. Second floor/+ wooden based flooring & limiting the concrete slab time is so helpful, but this is the only doctor Ive heard mention this. TYVM.
My situation is too late ⏰ my heel spur is too big, I have to have the needle 🪡 to help me to ease the pain, but I still continue to massage my foot 🦶 legs, and keep stretching them!!
I am gonna have to get a massage stick
Instead of the towel can I use a band from my physical therapist gave me the big wide rubbber band.
I'm a 71 year old woman and I've been in so much pain with pf for over a month, mostly sharp pain in my heel. I watched the whole video. A lot of the exercises I already knew, but the thing that really helped me was the brace that you showed that went up the entire leg. I have a rigid brace that goes up to my calf. Last night, I sat on the couch, put the brace on, kept my leg straight and elevated about 8". I stayed that way for an hour and a half. I woke up this morning with no stabbing pain! My arch is sore, but I had no stabbing pain in my heel. I am amazed that so much of this is caused by the tight hamstring and calf. I went to see a podiatrist who had zero advice. Thank you so much!
😅
Suffered for 2 years with this. Got through 12 therapy sessions with little improvement. Then I asked my therapist that I heard about something called cold laser. She walked out of the room without saying a word and brought back this machine. We put on the safety goggles and she used the cold laser on both my legs. She said that I would never be 100% better but she was going to try to get me to be 90% better. I'm glad my friend mentioned to me about cold laser. Today I am 100% better because of it.
What does it do?
Hi, I’m a 74 year old female. Before Covid my husband and I used to walk 10k a day. Not able to leave home because of restrictions by our Government here in Australia, we couldn’t get out to walk. Now all the restrictions have been lifted, we are back walking again, but of late I have developed PF. This video I found today was so easy to listen to, and the info was amazing. I’m going to do the exercises you recommend. May I also say, it is nice to hear a doctor give advice without trying to do a big sell. God bless you. Veronica Donnelly
Thank you so much Mrs. Donelly, we really appreciate it!
Thank is a very impressive walking distance!
I had the surgery on both of my heels at the same time in the early 80’s. It took a while to heal, but it was worth it. Casts and crutches, time off work. Couldn’t wear high heels again for a long time It has come back on both heels, one worse than the other in the last year. I’m so glad I can do stretches, no surgery. Thank you Doc!
I have a Son that was born with flat feet too,
he’s going through the same pain I have had especially walking on concrete floors at work for eight hours,Couldn’t even make it to the door to punch out,the pain was so bad,now he’s having the same issues so I recommended him to go see a podiatrist.
Very excited to try this out. Will update with results in a month
Update: I feel pain reduced by some bit already in a week.
Update: 4th week update- pain in heel starts only with an hour or so of walking bare foot. That has improved quite a bit as I used to feel pain within 2-3 minutes.
Glad it is working for me. Thanks
I wrote down all the steps and will start to follow them today. You don't know how grateful I am for your clear explanations. I've had plantar fasciitis for two years and even shockwave therapy isn't helping at this point. Thanks for giving me some hope!
How is your fascia doing?
That is not uncommon, it will take a lot of time and consistency, keep up everything you're doing with good supportive shoes, maybe you need to go up sizes in shoes? maybe you need to get some orthotics made? or just purchase good ones. I believe the massage is the most helpful.
thank you very much doctor for putting this treatment out for free! More people like you needed in this world!
We really hope that you feel better and thanks for watching our video!
We're sorry to hear about your problem and we really hope you feel better soon! Just remember to see your podiatrist in person if you are not feeling better in the future!
Thanks for being a fan!
So true. I have plantar fasciitis since 2015 and now have heel spurs. It's very painful so it's great when we can therapeutic lessons free. Thank you doctor
@@DrTomBiernacki thank you doc.for your sharing this video my husband have this plantar faciitis
Notes to self: 5:40 spikey ball (5 min each foot)
7:05 stretch with towel (x 10 seconds/foot)
9:20 scraping; use: guasha tool (20 sec. each)
11:00 roller stick
Other:
5:25 anti-inflamm & creams
5:40 froz water bottle; spikey ball (5 min each)
Thanks for this video! is long but worth every minute! i start last year with pain on my knees until my feet was in so much pain, so at the end was plantar fasciitis! i was 35 years old who wants to be more active and fit and i felt so sad after be on so much pain and wont be able to exercise or lift, this video teach so much about it, I'm happy to find you! and i would like to see more videos about how to exercises or lift with this condition with out make it worst.
Very nice instructions. The way you calmly explained various solutions without yelling and etc helps people pay attention!!!
Thank you so much for this free resource, for caring, and for being an advocate when sometimes our own doctors are not. This education allows us to be our own advocate in our medical journey.
I tried two injections they were extremely painful and didn't help at all. Now I'm hoping your video will help
Let us know how it goes!
Thanks for your efforts, I really appreciate it, I suffer from plantar fasciitis 2 months ago ,and I was lost,searching for the solutions
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Thank you Doc.I'm grateful .I had this plantar factiitis after my knee surgery.
When cast was remove last July /22 . I experinced stiff knee, pinch ankle and nerve under my foot harden. I cannot even bend my knee to 90 degrees. Many cream, oil massage,supplements, can help ,but not a total healing. I found your your channel youtube and got ideas that coulb be cure with patience at home. Thanks Doc for the encouragement it give me hope.God bless 😇
Wow, we appreciate the kind words and your watching. God Bless you as well Inion, we wish you the best of luck with your care!
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Great video, will try everything to try to get rid of this pain. Effects both my feet... T.T
Thanks.
Me too..both my heels I feel too much pain..it's heel spur.
@@gebbats Yeah no fun, scraping has helped me the most. I've been scraping daily and doing heel raisers and lots of stretching and it's helped a ton. My left foot is almost completely better now, right one is a little behind but I was also in a boot for a month and a half because I couldn't bear weight on my foot. Also workers comp and they're playing games with me lol. Trying to say it's arthritis so they don't have to pay. So I've been researching what to do to get better and doing it on my own. Really bad system they don't care about people. Still working just with restrictions.
@@vincei2147 0
Thank you so much for the videos, right now i am suffering with painful heel on my left foot.
Definetly will start to do all thing you advice. I do have knee pain also on the same leg, oh my so many issues.
It stops me doing what i love to do, my 3 weekly sessions of 1 hour speed walk. Hope with your suggested interventions i can walk again by the time the cooler weather start here in Hungary.
Thanks again doctor , love watching you videos🙂
We appreciate you watching and contributing
Ildikó !
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First, this is a fabulous video! I am an RN, EMT, MT , veteran, and retired pro athlete (skiing). I have had trouble with healing my plantar fasciitis (can't sleep because of right foot/leg pain combo, imagine that pain killers don't work and surgery is not an option) with the exception of a hiking in the mountains for 2 months where every morning I would walk the stream bed near my campsite. The water was near freezing the bottom was sandy with pebbles, omg it felt soooo good to stand in and walk in and I did it every day to start my day, just stay in that icy water until my ankle and heel went numb like 15 min or so. was really relieving and refreshing. I did this trip to focus on healing me...all of me. I got up early (yes, crack of dawn) the pebbles basicly did what the rollers did. Id make breakfast, play with the dog a bit (enjoy the reduced pain), then after an hour or so start my morning stretching then hike multi terrain for 5-7 miles...I'm telling you I have not been able to replicate those relieving results...after 3 solid weeks the majority of my pain was gone. when I got back to work within a couple months (despite stretching every day) all the pain returned, foot, knee, hip) racking my brain as to why I cannot replicate the results of my mountain hiking excursion. I have some results with a tilt (balance) board and wearing sketchers workforce shoes, however I do not have arch problems, so I find shoes with built in arch supports, to increase exterior-lateral pressure, making my particular plantar faciitis problem escalate. Are there insoles for this? I am really needing to decrease my weight gain from the pain and missing my normal active life. I am extremely sensitive to vibrations in my feet so stim is not an option (i feel by vibrations, after a loss of nerve perception/control following a tbi and c4-7 fracture) recovery was interesting enough. but i either feel pain, or numb, or nothing & nothing is what i'm going for (lol) fyi, this is over 23 yr accident, I've been deailing with Plantar Faciitis about 4 years now...16 hr shifts following covid made the pain non stop....along the exterior-lateral and medial aspects of my foot & heel. Interested in any Ideas.
Thanks for all the great suggestions! Definitely going to be checking out everything!
Your information is gold to me. I'm currently in a situation. I also have a bunion on my right foot. My left hip is tilting forward. My hands have osteoarthritis and I have carpool tunnel syndrome. Currently in physical therapy and getting exams of VAT, ENG, ENT, and a brain MRI. It's kept me out if work now since December. I'm getting fitted for my orthodics ordered finally tomorrow. I'm very frustrated with arthritis. I just grabbed my frozen water bottle.. I'm about to decide to file disability. I don't know if I can be approved. I'm 52 and my health is very demanding with immune deficiency. It's tuff. Yeah. It just really hit me like a rock the last three years. Finally I'm seeing doctors. I never knew how painful it can be. Okay. I'm miserable me with some great humor for now. Thx for the explanation (!).🙂
Wow, we appreciate the kind words and your watching. We really hope your plantar fasciitis feels better!
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I use to run 10km three times a week. Years ago I put my right ankle out sprained. Many years of therapy helped a lot. Now I am older not realizing that also supportive shoes also mean a lot too. One morning I woke up my right 🦶 foot haunted me after so many years later. I have very bad pain inside my foot. From ankle to big toe inflamed bruised foot very painful. Right now I am going to treatment. I don't know what to do next. Thanks for this amazing informative videos. Great help. Thanks 👍 Janet
We appreciate you watching and contributing Janet!
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I appreciate the way you speak slowly and enunciate your words! Your demonstrations make use of as much time as necessary to fully demonstrate each point. I repeat watching the demonstrations. I like the idea that you must spend time finding the best close camera position for each subject. After a few views, I find I have a good grasp of each concept that you have shown! Thank you, Doctor, for gathering all these therapies into such a coherent form.
This is a great video . I hope I am on my way to recovery . I never herd of this before and thought I had glass in my foot or something .
Hope you feel better!
Me too
*Brilliant video* ❗❗❗Last month I developed foot pain suddenly. Immediately, I stopped wearing my massage flip flops and started wearing my runners with proper foot support which caused my left heel pain to go away within 48 hours and reduce my right foot pain by 50%. Then I have been watching videos which encouraged me to do stretches for my feet which does help.
Found your video today! During this video I have been following along doing your suggestions. Fortunately I already have some of the items you are using! So far I have done the foot stretches, scraping (instead of a knife I use a type of guasha tool which works well), massaging under my heels with the massage balls (has the pokes), and I used the guasha tool to massage my calves and legs. I assessed before and after and surprisingly, after only being half way through your video, my pain has decreased significantly! Yay!
Planning to watch the rest of the video and keep up with your suggestions.
Thank you❗Thank you❗Thank you❗
Sadly I can no longer wear my massage sandals as slippers at home. As a back-up plan I am using a slip in massaging insole into my at-home runners.
Thanks for the great response, I personally wear a clean pair of shoes with insoles for my feet and knees at home following an injury I sustained when I was younger.
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@@DrTomBiernacki Good suggestion! Yes, that's what I do: all my runners have an orthotic or insole.
Great video! 👍
It’s 12:00noon on Jan.02/23 dave Mack this is so much info.thank you Dr.for taking your valuable time to help us who are in so much pain most info. On we get want some sort of compensation for their time ,
you are truly an angel to give us so much info.
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Yes this is my problem & the doctor here in Egypt said it's inflammation in the heel & he gave me medication but that is just a bandaid so I'm going to use this video for the root health
Thanks for the great response Lena, we wish you the best of relief!
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Great help with exercises and information to help recover from Plantar Fasciitis. I had dry needling on my calf which really helped. I’m hoping the combination of both will get me a k running at my normal effort and mileage soon.
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Thank🌹
I got healed my heel pain
From Tanzania 🌹
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This is the absolutely BEST plantar fasciitis treatment video I've ever seen! I've had 2 surgeries on my left foot and it still hurts and now my right foot is a problem. I've been dealing with this for 6 years and you gave the best of the best advice I've heard from the best Drs , plus more. My hips are both in tendinopothy as well
I wanna try it because I have left plantar fasciitis. thanks doc.for this info.🥰
The actual demonstrations are excellent.
Thanks for sharing, this will help my wife to ease her pain.
I am very much thankful for this vedeo ..i try to follow what the dr.do through this vedio and im so happy of the result its worth for three days doing this ,my feet feel better..since im suffering 4 yrs..that i cant walk well,and hard to stand up but now i can stand slowly by my own hope i well be heal..thank you foot Doctor..God bless to all from Philippines.
You are a great fan and we really appreciate you!
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You have SO much accurate information Thank You! After 20 years my P F has returned. Watching you was like a trip to the doctor!
We appreciate you watching and contributing Cynthia!
Let us know if we can cover any future topics for you.
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Thanks I'm in serious pain on my heels I'll try your exercises
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Wonderful information caring attitude and delivery . Greetings from Australia 🙏🏼
Thank you for watching.
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Thank you for the advice on getting orthotics from drugstore for 25 bucks instead of paying $400 here in Canada. My feet are almost back normal I was wearing shoes too tight and too small. The muscles and nerves , tendons are repairing themselves I'm now able to speed walk I look forward to running again.
Custom orthotics can be great for sure, I personally love them but with insurance it's a very difficult option for some.
These exercises help a lot if you have a chronic pain not only on your foot but for your lower back and your entire leg as well. Thank you doctor.
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Good morning, thank you so much for these exercises, love them and easy to perform. God bless you and your work.
You are a great fan, and we appreciate you Rosanna!
ruclips.net/video/ZI0sANYDF6M/видео.html These ankle strengthening exercises might help further!
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Omg! I am soo grateful for your video. In this 41 min post and going through it step-by-step with you I am already feeling a bit better. I am doing this every day to make this go away. It's been years having this horrific pain with no relief. My biggest issue is the right shoe/sneaker but Nothing works and I have spent hundreds of $$ and I still to this day can't find a shoe. All in all THANK YOU for sharing this with us. I am hopeful now that my pain will decrease.
You are a great fan, and we appreciate you Dorisann!
I hope your plantar fascia is feeling much better.
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Thanks for all these valuable exercises
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Ah! I've been hobbling around for days until I watched this! Mine had subluxed and I was able to pop it back. I can walk again! Thanks 😊
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4.48 pm SA time this is amazing and very educative
Great presentation, very detail, good work👍👍👍👍
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The cheap "rocker" stretcher is fantastic! The instructions do say to wear shoes...! I have a frozen great toe and compensated by throwing my leg out....after 50 years I found a PT who finally figured that out and stretched from foot to hips, part by part and worked on glutes, balancing muscle strength... Also, a step to practice "stairs" strengthened my legs better than anything by relearning how to do stairs.... No stairs in my house so that exercise was huge!
Great info - I’ll try the exercises…. Thank you 😊
thank you very much. It was the best lesson to learn how to help to reduce the pain
Glad it was helpful! 😊
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I have watched so many videos and I have to say your video is amazing and so helpful hopefully I on the way to fixing mine thank you so much
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Thanks for this information,, i am now experiencinga little painalong my arck foot hope this willhelp me .god bless
Thank you.. I've got it in both feet right now..
Glad to find yr channel.Details and helpful.😃🤗
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Thanks a lot for such a great video. I really appreciate your efforts in explaining it so clearly. I'm suffering with plantar fasciitis on my left heel and struggling since a year in search of proper solution. I started following your instructions since a week & I see great results. My hopes are up now that I can walk normally in the coming days.
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Exactly. And many say AVOID ice. Heat is better
Are you ok now? I'm in excruciating pain 😢
Thank you for this video it was very helpful and informative 👍
You are a great fan, and we appreciate you Alyce, we hope your foot keeps feeling better!
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Thanks love your video👍
Thank you! Very appreciated!
Thank you thank goodness for sharing
one doctor says don`t stretche it... the other one says do it. it is hard to get the right solution. i have been massaging and stretching it gives short term relief but dose not help heeling
Stretching is not bad, the point is stretching an injured muscle is not the best idea. Getting rid of the pain and soreness and letting it heal sometimes is the best first step. Then gaining flexibility later.
I would like to add my input. No real expert here, but treat facitis like how you would treat knee pain. It is commonly known now that squatting knees over toes not only stretches the ligaments, but strengthens them which in turn increased mobility, which is I think what is necessary here.
Same here 😢. Hurts like hell. Now my knees and back are hurting too, and heel on other.
@@kimberlymorgan1767 check your feet if you have arc or flat. if it is flat most probably your skeleton out of alignment. I would buy Birkenstock Sandals and use it 7/24 and let the body fix itself. i dont have enough arc so i dont walk bare foot even at home. that sandal gives you arc support so plantar muscle will come back to its normal length and it will heal. wish you pain free days.
Eveyone contradicts i am confuse and my foot also 😢
Thank you , Doc. You are of great help🙏
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You are EXCELENT, Loving your work.
I’ve saved your video and I’m going to watch tomorrow morning and start doing all these stretches- I just started physical therapy and they did the same things you were showing us👍thank you
I wish i lived by you ..I would be there now..I have been seeing a Doc here I go back tomorrow once again.. The pain on my L foot is so bad it wakes me at night.. cant stand more than 3 mins.. x-ray shows bone spur .. but he says it shouldn’t be hurting that much.. This video has help me so much.. now I hope he will get me more test.. my R foot hurts all across the ball of my foot..I have been doing all you exercises.. Thank you for all your great work..
The best info any where! TYVM for sharing your expertise!
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I get relief by:
1) Single leg weighted calf raises with toes elevated on a threshold or similar. 3x10 Left and Right, 3 times a week.
2) Stretch of foot both ways 10 times, twice a day
3) Splaying massage under foot
4) Changed the way I walk after consulting a PT, push off with foot/calf.
5) Insoles with good support.
I hope this is gone in 6 months..
I feel improvement, but I try and test the foot by running or boxing now and then and running messed up the foot badly for a couple of days. But I learned from doing these tests that I can get much less bad consequence by using a cold pack on the foot a couple of times a day after having pushed it hard. It gets me back to baseline quickly, say one day.
I’ve had left foot plantar fasciitis since July 2023, so 5 months now. It may have something to do with my left hamstring tear 3 months earlier which took 10 weeks to heal, then I got back to running and got plantar fasciitis quickly… I don’t know.
Thank you Dr for this video I appreciate you, this message have given me understanding , I am having problem with my feet. Thank you once again.
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I have flat feet pain was so bad I went to see a foot specialist I had surgery on my plantar fasciitis got rid of the pain for good.
Thank you so much after watching your video last night I tried your methods and it worked. I was able to wear sandals to work today. I had a good night sleep too.
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Omg I’m so grateful to u seriously Thank u big time ❤
Bracing to wall exercise helping me so far.
Great presentation! Very complete and useful! Thank you!
Thank you thank you I could barely walk and in pain did this exercise so helpful
Thank you for great show,and help.
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Thanks for this video,I hope this will help me cure on my heel on my left foot 👣
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You're great. Thanks the foot guy I went to see could learn a thing or two from this video thanks
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Sir U explain Very well Thanks Need more information fm U So good VideoFM LA
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I began having PF after I gained weight but I found that Birkenstock sandals really helped, it was way better than a custom made orthotic. I now wear the Atacama style Birkenstock because the rubber sole keeps the shape better and keeps the foot in place than the cork sole.
which Atacama style Birkenstocks do you have? I checked the website and there’s multiple versions
Thank you for sharing your video because I have this problem especially midnight ☹️
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Awesome info ! Thank you doctor / very informative material . Doctors don’t say that much during office visits… no time!
Do you see patients in any clinic ?
I’m dealing with this condition 3 yrs and did all / inserts/ special shoes / injection;
but PT is still painful !
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This is a great video! Thank you.
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My Podiatrist definitely got rid of the pain for good.
what did your podiatrist recommend you do to get rid of it??
Everyone is different, best advice is moderation and learn from your own feedback.
A tennis ball made mine worse, massage gun has minimally effective.
I have been doing a lot of different stretches to loosen up the hip and hamstring/calfs.
I do agree that shoe and inserts are a big factor in aggravating my foot. Steel toe boots on cement are particularly problematic.
My belief it is weak/imbalanced muscles in conjunction with poorly coordination in the ankle. I picked up a yoga mat and have been doing balance squats (one leg in front of the other) and can feel my feet getting tired. Then, I splint up for a recovery phase. The biggest problem is that the rest phase is interrupted by walking.
Recently I added Voltaren to the treatment for inflammation because I can't ice my foot throughout the day.
Hi Dr. Very helpful, thank you .. can you point me to videos on best back stretches too? I have lower back muscular aches daily.
I have planters fasciitis, collapsed arches, bone spurs, small bunions on my big toes and slight hammer toes. I have osteoarthritis a bad back, hips, knees and ankles. My doctor said I need to try to rest and stay off my feet but, I have a toddler so it's impossible. I honestly don't know how I manage to get through a day and get everything done and still manage to take the baby out to play, go for walks and so on. I'm hoping I make it until she's at least 13 before I need surgery. I have custom orthotics and I do all these stretches and exercises but, Im still in excruciating pain especially when I first wake up 😩
Estoy muy agradecida 🙏 Gracias 🙏 Saludos desde España!
¡Me alegra que te guste mi vídeo! Me alegra que mi vídeo sea útil.
¡Gracias por la gran respuesta!
Si es posible, agradeceríamos que usted nos brinde una calificación rápida y sencilla, ¡y una buena calificación hace una GRAN diferencia para nosotros!
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¡Gracias de nuevo por mirar!
¡Todo lo mejor para usted!
Hi lam from Srilanka
Suffering from osteoarthritis
Having terrible foot pain
Would like to do these exercise 💪
I just love your videos. thanks for caring about people. Please do a video on snoring ;)
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Absolutely, I will look into it.
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Thank you so much for youŕ videos, hope it wld work on my rt.foot. ❤
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thank you for sharing.
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Yes goodness I need help mine hurt so bad every day gotta get to a podiatrist asap
Very good for feet
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Dr thank you so much, l have been long looking for way for a thing like this.l appreciate you so much mostly the one under the foot, l have been having the problems for long time now.l will try thi
awesome....so much information....thankyou
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Thanks a lot for explaining in so much detail
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Let us know if we can cover any future topics for you.
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Hi Doctor
Thank you very much 🙏
my foot very painful 😓
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Best therapy eve 👍👌🏼Thanks o much
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Okay 👍 well Dan thanks 🙏🙏🙏 from Malaysia Nepali
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thank u for info.i have discover my pain bottom musle
Really great video!!! Good news no plantar plate tear. Bad news getting injections for intermetatarsal bursitis today. Ill be adding the rocker stretcher and slant board to my gear. Thank you so much 💓
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@@DrTomBiernacki Done! Thanks again
So much useful information. Thank you. I have plantar fasciitis, heel spurs, I had hip surgery so I have tight muscles and I have to do a lot of good stretching and thank you so much for this information. Lol I have that prostretch and wasn't using it with a shoe on most of the time.
What also helps is to stand at the edge of a side walk curb, toes on the curb edge and lift and drop your ankles
I was out of shape I realize, but my heel didn’t start hurting until we replaced carpet with vinyl floors (concrete underneath). I started wearing my kids crocs and it made it better , but you just stated I need to wear my expensive shoes, even in the house. 😊 I need to exercise more.
Glad it was helpful! Thanks for the great response and correct conclusions from my video!
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