How to FIX Plantar Fasciitis Permanently! (for 50+)
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- Опубликовано: 19 июн 2024
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In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals his step-by-step process for fixing plantar fasciitis for the people he helps at his clinic!
If you're suffering from nagging knee pain that hurts in the morning and stops you from walking as far as you'd like, you can take our free knee pain guide - which will give you 5 expert tips to put a stop to knee pain at home - by visiting here: ht-physio.co.uk/knee-pain-gui...
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If you're over-50 with a painful problem in the Farnham, Surrey area, you can learn more about how Will Harlow and HT Physio can help you overcome a painful problem here: ht-physio.co.uk/
*Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video.* Full policy here: ht-physio.co.uk/injury-discla...
THANK YOU! All stuff that I can do at home to help myself recover!
Very well explained. I will try these new exercises
this video has helped me more than any other claims to heal plantar issues. The low ankle stretch has made all the difference. Thank you!
Excellent helpful video by a very knowledgeable young man thank you
Nice video. I gave myself PF after a treadmill session where I cranked the incline angle way too high for my tight calves and that injured my feet. Next day both feet had major pain and I later realized I had PF. Right foot healed on its own but left foot was stubborn and was painful for nearly a year.
Did finally cure it, thank heaven, with a combination of two things you mention. First was custom made insoles that molded to my feet perfectly. I had tried a dozen over the counter insoles but none ever felt right. Custom was the way to go. Put them in a pair of Hoka shoes and NEVER set a foot down without them on for a month while I healed (except in shower where I wore Oofo sandals that are cushy but also have arch support.)
Second thing was to do calf stretches every couple hours without fail. My favorite was using stairs where you put your arch centered on the edge of a step and slowly let your heels drop down. Hold that for about 3 minutes or more just getting a good stretch.
Doing those two things cured me after battling it for a brutal year!
Do you have run/jogging exercise?
Really good video on this issue. I am a long distance runner and have, since turning 60+, chronic issues with my PF. I figured out that my feet had flattened over the years and started using an over the counter PF insert in my running shoes (Dr. Scholls) and religiously doing all of these same exercises. They work! Two additional adds. One is that OOFOS sandals are made for recovery and are perfect for this and, before I get out of bed every morning I stretch my calves by laying on my back and bringing my toes up toward the ceiling and separating my toes and also bringing my knees and feet up toward my head and getting a hold of my toes and upper foot (a hand on each foot) and gently stretching my toes toward my head and relaxing my foot into the stretch. The result is NO pain when I get out of bed.
This really helped me a lot in reducing my pain by almost 50-60% in just a day. Thank you so much!
Thank you sir. Very clear instructions and very helpful!
I suffered from plantar fasciitis years ago and overcame it with some basic stretching. This time it's a result of an injury on a mountain bike and it's been much more difficult to deal with probably because I'm 50 this year. I really appreciate you addressing this issue specifically for us more mature folks and I hope that this routine will get me back to running .
Mine was due to an accident... I slipped on stairs and overstretched the arch. Tried pretty much everything. Stretching just made it worse. Fixed the heel pain by sleeping with a night splint. But after that there was still arch swelling and arch collapse. The only things that helped get me off crutches was heat, custom moulded orthotics and strengthening excercises.
If it is inflamed and you are in pain, don't do any of this exercises. You don't stretch what is already inflamed. I made this mistake myself. They became unbearable. I watched Dr Berg's video, he said to push your toes down, not up, to ease the pain. And it worked. Three days and my pain level went down from ten to zero.
How can you possibly be inflamed for two years?
It’s not a case of inflammation. If it was then rest would help. It’s tightness. That’s why it’s so bad first thing in the morning.
Ok, makes sense but what about calf and Achilles stretching? And, how do you know if you have a tear? Thank you for all the answers.
100 percent . Unfortunately this video is like all the videos i watched the last 5 years and all I have been doing is irritating the plantars with
exercise's. These are ok maybe after your healed to keep your calves loose. Dr. Eric Berg's one stretch method is the only one to do and only one that works..
Dr. Berg's stretch worked for me too! Cold pack several times a day to decrease inflamation. Increase protein from red meat, chicken, or fish helps heal the micro tears.
I have always been a bit sceptical about the success of exercises when it comes to physical issues. I have had a heel spur and fasciitis for at least a year. It comes and goes but usually very limiting and changed my life since I loved walking. So , yesterday I decided to look for some advice on RUclips and yours was the third one I chose to check out. I connected easily to your clear and sensible explanations including doing the exercises for 30 secs (!) and did all of them a few times before turning in. What a pleasure getting up this morning with 4/10 pain instead of 8!!!! Thanks SOOOOOO much for this. I've relooked at them to improve the actual technique I use in your suggestions. For example, standing with feet close together , near the wall before extending the affected leg. I see that this makes a difference to the quality of the exercise. Also, how to get the soleus muscle involved. Very interesting. Thanks again Will !! Really.... Hoping to be rid of this problem as you promised at the beginning. Your positive input is a blessing in itself. Hope you're in good health!
This is great timing for me ! Thanks so much !
You're welcome!
I just found your channel today; already subscribed and have saved so many of the videos to watch. I’ve seen others do physical therapy videos and yours are the best. Thank you so much for making these. Wishing you all the best.
Thank you for subscribing! I'm so pleased my videos have been helpful - I hope you continue to enjoy them! Wishing you the very best :)
Thank you for you helpful advice I have been using the exercises and massage techniques these have had good effect thus far.
Thank you so much ..so clear and well informative.i do all your teaching and I feel better .I have this pain for almost 2months.
I’ve only started doing two of your fixes and have some improvements already. I just watched the video again to introduce some more of your fixes. You explain things so clearly and simply, it’s a great help, thank you.
Thank you so much for your comment, you're more than welcome!
Thank you will for this. My heel just started to hurt. I will definitely be doing the exercises you suggested. Love your videos. Thanks again. ☺️
You're more than welcome!
Thank you ! I feel better thanks to you.
Great video! Especially pertinent that you included stretching the Soleus muscle. It seems to be missed in most discussion but is really important. Thank you!
I totally agree, have a great day!
Thank you Will. These exercises are all excellent. They match up perfectly with the PF program I was given from HSS in New York! All of your Videos have been excellent and have helped with various issues. Some I use as a preventive! Thanks so much.
You're incredibly welcome!
thank you so much as I've been struggling for weeks
You're welcome
Oy. I’ve been massaging the soft tissue and the painful point. Thank you for making this video. ❤
Thanks, I’ve just recently started having flareups, so this information will be helpful & is much appreciated!
You're welcome!
My heel just started hurting, I’m giving all these moves ago go, hopefully it’ll feel better soon. Thank you for all your advice!
Gel insoles are a must !
So painful ...😢😢😢 especially when i woke up in the morning.
Thank you sir for sharing this video
U'r a godsend, Will. TY.
You're welcome
Well presented and good instruction content.
Thank you :)
I love this channel you teach us so much. I wish I was nearer to your clinic but I am here in Spain.
Thank You so much. 😍
Always happy to help!
Great job, thank you :)
Thank you!
Thank you, one session done and already improving
That's great to hear - I hope it continues to help!
Liked and subscribed, going to try some of these exercises tonight, thank you!
Thank you for subscribing - I hope you find them beneficial!
This is a great video. I've had plantar fascia for over a year. I've probably watched 100 videos, most are great, but yours is super CLEAR, well illustrated (except for the calf muscle/ankle not being in the camera 🤣) and your instructions are a nice combination of "you gotta do it" and encouragement.
People who suffer from this prob have pain everyday and for some reason, most people don't know about it.
Thank you for your comment, I'm really pleased you found the video helpful!
Can You give me some advice?
Thanks great video, will try these to help my feet x
Wishing you all the best :)
Thank you, Thank you, Thank you!
You're more than welcome
Informative Thanks
You're welcome
very helpful!!
So pleased it was helpful!
I love your video and I'd like the free follow up video..ty
Thank you for these videos! What is the crunchy/popping sounds I get from my knees when I do the calf stretches? There’s no pain, just a lot of chatter.
Thanks this is definitely the most helpful video i was able to find. I had no idea how much i needed to stretch my calfes after a week of skiing. However i have a bizarre sharp needle like pain in my right heel situated precisely on the bottom left center of heel when i bend forward with legs straight. Not sure which type of doctor is better suited. I think my general practitioner will just give me pain killers or other type of medication which won't solve the problem on the long term
Thanks much!! I'll let you know how the exercises worked!
Wishing you all the best :)
Thank you very much🙏 I will implement all of your suggestions. And just before I was about to switch off I heard you mentioned your book🤔 just turning 52 and wanting to get super fit and as pain free as possible I think I’ll check it out. Much appreciation 🙏🤩
I'm so pleased my video was helpful - I hope my book is able to offer you some interesting and practical support to stay fit and healthy (if you do choose to purchase it!), I really appreciate the support :)
I had plantar faciitis many years ago. My doctor prescribed painkiller which triggered allergy reactions that added to the discomfort. I wish it was explained better to me. The plantar fasciitis eventually disappeared with exercises (self experimented and managed).
Thank you so much, Will. I have subscribed and been following your weekly posting. You are doing such amazing good for many people experiencing daily pain and discomfort. Your videos are brilliant, easy to understand. My appreciation for the hours of work you put them in RUclips. From Australia.
Melbourne 😊
I've also had plantar fasciitis problems from slipping on stairs 10 years ago. It's still flares up sometimes. Not at the heel, but inflammation under the arch. Doctors didn't help at all.
@@shaunbarr1856 Me too.
Plz share your self managed exercises
@@noushabahaq8793Like Will has suggested (I didn't know at the time I had plantar fasciitis years ago) I massage and stretch the bottom of the foot.
I also warm up before walking for an extended time, by stretching. Curl the toes and raise the heels as Will shows in this video. Rest when it gets painful. Hope it helps. I still remember the frustrations and pain, but they will go away. God bless.
Only thing that totally got rid of it for me was to sleep with foot brace, kept my foot at a right angle. Took a while to get used to wearing in bed but it worked fully and don’t have any issues at present and no longer need to wear it……👍
Glad you feel better. For now. These are exercises not only to heal it, but also to prevent it from coming back.
Same for me regards sleeping with foot brace.
How long did it take to recover
what kind of pegasus there are a few different kinds?
great video thank you
Great information thx.
Glad it was helpful!
Thanks for the excellent info. I would love to get custom orthotics; but the cost is prohibitive for me, so I'm going w/ the store bought type, which is def. better than nothing. I like some of those custom stretches you demonstrated as well....
I have never had any luck with orthotics, they always make my feet hurt more. My foot doc suggested Oofos brand. That is the only thing I find comfortable around the house. Greta exercises explained very clearly. I will add a few to me daily routine.
Have a great day :)
Very clearly presented. You cover enough material for someone to work with. Thank you.
So pleased my video offered practical help!
Great tips 👌
Glad you like them!
Thank you. Really informative and easy to understand. Answered my question about my barefoot shoes too.
So pleased my video was helpful :)
I tried all of these things but nothing got rid of it until i got rid of the procesed carbs in my diet which dramatically reduced musculo-tendinous inflammation everywhere (my 'seronegative spond arthropathy') and got rid of 90% of my arthritis pain. Seven years and no recurrence
How did you do it
@@abdirizakali1585 very low carbohydrate diet
@@abdirizakali1585look up the keto or carnivore diets
Everyone has a different experience to report and a different "cure". Having battle pf on and off for 10 years, I doubt there is any reliable cure for anything other than a mild case. I was on crutches for 18 months with pf. I'm dealing with another flare up right now.
I have got proper orthotics but stopped wearing them, should I start wearing them again and would this help my planter F.?
I find some of this advice counter to my experience, although the exercise and the tennis ball thing are great. A lifetime of custom orthotics and too much reliance on shoes to control foot positioning left me with weaker feet, adductors and abductors. Which led to hamstring issues. Not saying that this video’s advice on shoes and orthotics won’t work for some people, but retraining my feet to live in flatter wider shoes without special orthotics has been life altering. Dropping 20 lbs helped me as did deep fascia massage by a rolfer. Also, ditching the orthotics ( except for over the counter ones in running shoes and cleats ) , helped fix the hamstring issues. It just takes a significant amount of time, persistence and patience. Orthotics are great for short term relief, but corrective foot and toe exercise, including an in depth evaluation of your gait, grants you longer term success. Podiatrists tend to focus on feet alone and forget about how the rest of your body contributes to your PF. Also, stay away from ice unless maybe you suddenly injured yourself, and then cease and desist with the ice after the first couple of days because it’ll decrease the bloodflow in your fascia. Beware of people trying to sell you gadgets, like pretty much none of them work, other than a half decent compression sock. Good luck, i have felt y’alls pain more than a few times.
There are other foot problems that can be worsened by the recommendations that you made. For instance, as you get older, fat pad atrophy can occur on the soles of the feet, and wearing bare foot shoes with no support or padding can cause that condition to worsen. Once fat atrophy occurs you don’t get that back. Some are more predisposed to that than others. I used to have your opinion and thought I could “train” my feet to be stronger or “tougher” but that attitude made my problems much worse. Ironically if I’d seen a specialist it would have prevented further fat padding loss and helped. Your fat pads in the feet protect the nerves. Without that many other issues can evolve over time. I think you’ll find that the average life span of a human being in the time when they did not wear shoes and walked bare foot all.the.time was pretty limited to 20-30 years because of living in more precarious times. These days, living an extended life span of 40, 50 & 60 and beyond throws up many many problems that you would not have suffered as a bare foot walker in early years. Also the average cave man want obese. Orthotics are necessary in a lot of cases.
That may be true about other conditions, but this video and discussion is about PF. And I did say “some” of his advice was counter to MY experience. Your mileage may differ. I am not sure what having bony feet has to do with PF either…I am a 61 year old athlete with bony feet, hence the wearing of over the counter orthotics when running or playing field sports. I don’t wear them for most other things like weight lifting, box jumping and plyos. I fully get that for many people, their jobs force them to be on their feet all day ( or sitting all day, also terrible ) and that sucks…it’s pretty tough to let your PF heal properly without extra support. I also did say that I thought orthotics were useful in combating the problem short-term. My point is that for many people, they become over-reliant on these devices and it doesn’t fix the underlying problem. Some podiatrist put me in orthotics as a 10 year old and orthotics became a life habit that messed up my gait and the way my foot contacts the ground. I had a trainer and a PT who both convinced me to go orthotic-less ( believe me, it took a LOT of convincing, I thought they were nuts ) and I became a fan of Emily Splichal (look her up on the interwebs, she knows a lot about feet). Anyhoo, I didn’t mean to demean anyone else’s experience. Shop around for the right answers. Different things work for different people. @@Countrygrrlnzs
I have to say I agree, I recently had this chat with my osteopath, after ten years of wearing orthotics I reckon my foot is weaker, I still need my orthotics but I also have to strengthen my foot through exercises and stretching, it’s something else to bear in mind 👍
Thank you Will, do you have a recommendation for PF when a heel bone spur is also involved, my feet were great until I jumped off a trailer and jarred both heel, then all hell broke loose. Scans showed a bone spur pointing back in along the path of the PF.
Any help appreciated as I’ve either had, ‘nothing can be done or surgery with no outcome certainty’ answers from my GP and specialist. Love the channel.
You make great videos, Will, and I can't thank you enough for making them available. However many of them (like this one) are sadly let down by the fact that you are only using one camera, at least in the first part of this video. My point illustrated well at 4m30s in when you remark about the arch on your foot, but of course we cannot see your foot! A wider lens too perhaps, would help. Will probably buy book. Yours sincerely one 56 year-old!
Hi there - thank you for your comment, I really appreciate the feedback to help make my videos better! I have recently started including multiple angles in my videos to make sure the audience get different views of the functions I'm discussing to make my demonstrations clearer. I hope my new approach can be of more help to ensure my work is coming across in the best way possible! Thank you again and please let me know how you find the newer videos :)
Thank you🪷🦶👍👍👍
Great video! I have such difficulty wearing my night splint. I can't even get it on! I will try these suggestions. I'm in agony with my Plantars fasciitis.
I hope my tips can prove beneficial!
Do I have to work through pain when doing thse exercises, especially using the towel roll when lifting my heel?
You show your Nike Air Pegasus at 11:52 Can you say which model number you bought? I subscribe to your channel and "like" all your videos. Thanks so much for sharing your knowledge! Admiring you from New York City, Edward
Will, thks for your tips. I have been suffering with this from October. Hopefully your tips will make it go away. I live in Teaneck, New Jersey, can you recommend a therapist near me?
I tore the left side and it was like I was shot in the foot. It took almost a month to heal. These stretches and a electric massager on the bottom of the foot are what I have been doing ever since so it won’t happen again.
What I wish I had known before I suffered with this 1) get barefoot and 2) stretch and floss hips and hamstrings. Yes, you have to get the inflammation treated in order to rehab with stretching. Orthotics made it worse as did shoes with “arch support”-these things will enhance your shortened hamstrings. Don’t fall for the shoe advice here, please. Get flat and get the 90 degree stretch going. You’re welcome ☺️
Just stretch your hamstrings (they must be connected) - you feel your plantar throb and after a few days it'll be totally fine. That's what worked for me..🎉
Thankyou 😊
You're welcome :)
I've had custom inlays from a podiatrist for some 25 yrs. They also make various sandals that have the inner soles shaped like my inlays so I can finally wear nice summer sandals again instead of always wearing sneakers because I need inlays. Costs nothing as health insurance covers it.
I've the same problem, I've seen the video it's good but want more clarity along practically done in video 😮
Just subscribed. Like what you are saying
I was diagnosed with PF several years ago - is a burning heat/tingling type of pain in the sole of the foot typical with PF? Others with PF have told me they don't have that. Your exercises seem to help but I now have a new intense pain in my left heel and wonder should I ease up on the stretches. Thank you.
Asics Nimbus 25 or 26 is the best cushioned shoes.
Is still the same techniques even if I have pea size little ball on my tendon mid way through my foot connected to my large toe?
What type of shoe do you recommend if I have PF in one foot and have had the Hallux Rigidus surgery in the other foot (my doctor recommended an 8mm drop)?
Please be sure we can see the body part to which you refer.
I have plantar fasciitis and it started when I was doing heel raises. I actually felt something happen to the ligament as I went up on my toes.
I've had pain in the heel for several months. With a night splint and stretching it's been improving but I'm on my feet all day at work which I think is making my healing process sliw. But I now mainly get some pain at the sides of the heel, especially when I apply a little pressure, is this still plantar fascitis? Thanjs
Quite a few physios and doctors recommend using ice on the base of your heal. What is your opinion on this idea?
Thanks for this .What's the effect of high heels shoes to our feet?
I had major PF issues due to standing for long periods of time and not wearing the proper shoes. Like be mentioned my issue was with my calves being so tight. Although I couldn’t feel that tightness. But once I started working on deep tissue massage and calf stretches I no longer deal with the issue. But I will incorporate his exercises. Thank you
You're welcome :)
Thank you so much. Have been affected by this condition which still occurs from time to time and to know the proper exercises really helps.
I had it and I thought it was never going away and it was ruining my life. Then my sister gave me a pair of Ugg-type boots that were really fluffy inside and I wore them almost 24 hours a day... And after 1 week it was better...and after TWO weeks tbr pain was gone and it never came back!
Could you recommend exercises for trigger fingers?
Hi…..would you recommend not exercising while one has this condition?
Subscribed!
Had an injection already but now,slowly ( i dont know why) the pain is coming back. I will try to do the first and third excersice and see.If not i will go back to my Doctor again.
Thanks for the infos. God bless.
I have had P flare up about 5 weeks ago- not sure the root cause. I noticed now that golf season has begun by about the 15th hole my heel pain is noticeable. Do you think it is due to the walking or some mechanics within the golf swing and foot movement that trigger it. I have ordered custom-fit orthotics , currently I put in over-the counter insert in my shoes. I started about 3-4 weeks ago to do the calf raises with toes on a curled up towel but I went too aggressive I think- started right away just on the inflicted leg keeping the good look off the ground. I do go to the gym and do regular calf raises on the stairs- 70 so calves are strong but I am sure they are tight. I will start to do the calf stretches you showed and use my lacrosse ball to massage the arch part of my foot. I have a massage gun as well - too aggressive? I also have a Grayson scraping tool-comment. I also have a TENS unit. Sounds like I have enough equipment to open a clinic lol. Will acupuncture help? Any comments you give are appreciated. I started following you for more +60 tips.
Had for years doctor removed many times but kept returning a friend of my sister told me to put wart remover then put duct tape around the foot so it would not come off leave it on for a week do not remove I thought I've tried everything else so it's worth a try after a week I removed the tape it pulled the core out left a pretty big hole but it has never come back I told my doctor and he said he had heard about this and didn't seem surprised I don't know if this works for everyone but it did for me
Could you tell me what the CURRENT Nike Air Pegasus shoe is closest to what you wear? I was looking them up and apparently they have changed how this shoe is made...Thanks!
Do these exercises work for haglund deformity ?
This video needs improvements:
"caving in" is not clear (4:15) to me and the picture does not help: does it mean what is to be avoided, or what is to be achieved?
At 4:40 we cannot see the foot: the tight framing cuts off the foot.
Hi, i have plantar fasciitis , clicking knee pain, and sciatic pain. I don't know which one started first .i saw your other video about clicking knees, and I've been doing that . Can all that be because of plantar fasciitis ???
Thanks for the video, I will try the exercises and report back…I have been using a device where you roll you feet over the bars which move but I was concentrating on the plantar in the heal which I think has made it worse… I will set it aside
I hope my video can offer some help to prevent further pain!
Such a great information video 👏 thnk you so much sir 🙏 I have a question, after recover what to do to not come back planter fascia pain 😢
What about applying ice on the heals. ?
Difficult to see the arch on the foot with first exercise as the foot is out of camera view. Still got the gist of it.
Struggling for 9 months both feet. Tried everything.. acupuncture and physio was very helpful but still need to continue with stretching.
Thank you for this video. However, I have a concern. I was surprised to hear you recommend sitting with feet tucked underneath, especially for those of us who are over 50. I have had 3 blood clots, all behind my left knee. Sitting with feet tucked behind a bended knee can be dangerous.
Night splint cured this for me about 15 years ago, after wasting a fortune on physio. Wore it for one week and more or less completely cured. I keep the splint handy and wear it again at the slightest twinge, maybe every couple of years. One night seems to stop any progression for me. Best £30 spend ever.
Please tell where can you buy this night splint??? Glad it worked for you!
Will, which specific Nike Pegasus model do you recommend? I like the Saucony Ride 16 but will try on the Nike Pegasus you showed, as well. Thanks!
Ah-ha! Just watched the video again- They’re Nike Air Pegasus 😊 Great shoe!
@@barbbroad7130 Did you buy a pair? Did it relieve the pain?
Do you do online consulting as I am an ocean away !? :)
Thank you. I’ll give these a go. What I really want and can’t find anywhere is safe stomach exercises for abs with a hiatus hernia too small for surgery but a patient still told, ‘avoid lifting, no stomach exercises, no slouching (🙄🤔obviously). My abs are getting flabby and I find any exercise does actually cause hiatus discomfort. Any exercise I can do core and an wise, I would appreciate.
I have the same thing, but I have found if I breathe while doing the exercise it doesn’t cause pain
@@Eliana1949 thank you. No such luck here I’m afraid. I have found some safe exercises and am working on them. Hope yours goes away very quickly. 🌸
Is strapping helpful?
I started walking about 12k steps a day and now developing this pain in my heel but its on the outside back edge of my heel(back left corner) not on the bottom. Do I have this plantar faciitis issue? It doesnt hurt when I walk only after im sitting for a bit and then I walk downstairs. Then it goes away after like 1-2 mins. Doesnt hurt when im doing my walks either. And I have flat feet.
Should I stop walking on it while doing these exercises because it's very sore?
Ok a lot of PTs here in US recommend wide toe box shoes no V shape like yours. And no cushion on heels. Zero gravity
Check out Bob and Brad on you tube ...( well now its Mike and Brad)
Ugh I'm so confused!
Im suffering now with my left heel. Very painful and I'm a nurse on feet all night.
I've had to wear Crocs can't get my shoes on and of course I'm flat footed cuz of almost 40 yrs of nursing. Lord have mercy.
Time for cortisone shot. Bern suffering 2 wks now nothing helps. But i will try your stretches and the ball trick. Thx