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.
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.
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!
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.
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.
@@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.
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.
I was suffering from very painful Plantar Fasciitis a month ago and with help from HT Physio it’s now almost better!!! Cannot recommend them highly enough and the exercises shown in the video are ones I’ve been using (together with shockwave therapy to accelerate recovery) - brilliant advice!
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.
Recently found out about plantar fasciitis and it is killing me. My question is can this situation lead to blood clot in my calf because my calf is so tight and feels very very tight. I am very scared 😱
Well....I've been suffering from this for months. So painful. I first thought it was the running shoes. After following these stretch exercises, the pain almost immediately faded by 80%! Continued these basic stretches, and the pain is now pretty much eliminated!! Thank you!!
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.
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 can't thank you enough, I just finish watching your video and wow, my pain move from a 100 to zero, I'm so thankful for your detailed explanation, thanks again
Thanks for the tips. First timer at 45 and I've seen the golf ball a few times the last couple of days and none have explained it just like you did. That was an experience from a massive knot in my arch and I look forward to doing it again 😅
I had a terrible PF five years ago. I got rid of it by taking collagen powder daily. Within 3 days of beginning this supplement the pain began decreasing and then it just steadily improved until it fully healed. The plantar fascia is made up of collagen fibres. I’m 59 now & no recurrence 😀, but I’m still on the collagen, it’s wonderful stuff.
Hi, I am currently using Edible Health bovine collagen powder, but have previously also used the brands Vital Proteins and The Intelligent Health - they’re all good. I stick to bovine collagen as I found that better than marine collagen. If you purchase any make sure it says ‘hydrolysed’ as it’s easy for the body to absorb. I haven’t tried any of the capsules or ready-made drink sachets. HTH.
Excellent video. I get this problem whenever I change shoes. Very hard to get rid of it once it flares up. Thank you for your very thorough discussion.
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!
I’m following all your advice on plantar fasciitis for two weeks. There’s quite a lot of improvement. Thanks for your advice and highly appreciated your hard work on the videos. Please do a video on fat pad heal syndrome also.
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..🎉
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 👍
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 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.
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.
Currently I've been dealing with plantar fasciitis. It's so painful. However, I feel so fortunate I came across your channel. I'm gonna do all the exercises you've shared with us ! Thanks 👍🥰
I'm sorry to hear you're suffering from plantar fasciitis, but I'm pleased my video came at the right time for you. I hope the exercises prove beneficial for you ☺️
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.
Your video helps me a lot, I'm suffering plantar fasciitis right now after I woke up and it hurts a lot. Thanx for the tips and what to do. I hope it works on me. From Philippines thank you❤
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.
Thank you for this! I've developed this issue. It's really bad in the afternoon after being on my feet for 5 hours. I use swim sandals in my home to walk around in as we have a tiled floor. not any more! I will begin these exercise straight away.
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……👍
Thank You, Will Harlow 🤩You are fantastic, God Bless You💝 I hope this exercises will help me to do squat. I have subscribed and been following your weekly posting
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.
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 ☺️
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
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.
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
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.
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
Thanks Will. Folks really? We all know we can choose to watch a video or not to watch. No matter what suggestions they provide it’s their suggestion and they make videos our benefit. Seriously if you decide some things aren’t for you turn it off. We’re lucky these days we have so much free advice online that we didn’t have access to not too long ago. Will clearly explains try what feels right for you. I’m in Australia and don’t know these people but I’m very grateful they give us some options.
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 :)
There is so much conflicting information on this. I tried the opposite, got worse. I just started trying this advice and I think it's feeling better already. I have an appointment with a podiatrist. It'll be interesting to see what they say...
4 things help me. One, stop eating sugary processed food because it causes tight inflammation and pain. Two, check my shoes regularly and replace them when worn down because thet cant support my feet if flattened into hardness. Three, do exercises to releave the tension in my legs and hips. 4. Flat feet? Ive had 2 years with PF out of 54 years on flat feet. But, yes, i needed to walk on my whole feet not pound my heels.
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.
This video is brilliant you will solve this horrible problem i solved it by going to the foot clinic and got the correct inner souls which straightened my foot straight away 95% pain free two weeks pain free the foot clinic will know what inner soul you need by your foot arch cost me fifty pounds don't go for cheap options i walk miles now keep away from running hope this helps you
@@HT-Physio many many thanks it took me about a year the problem was my calves were to tight and i wasn't walking straight on my foot which was putting excess stress on the plantar the pain would not go soon as i put weight on my feet that was it the inner soles solved this horrible condition many thanks you know your stuff i I know the soles don't work for everyone but it works for me and now can walk pain free but the running days are gone
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 :)
I've been dealing with this for 3 years now. No matter how many exercises I do or sneaker inserts I use, the relief is minimal if at all. I finally got some relief with a steroid injection. Took the pain level from 8 to 3 in a week. I'm continue doing exercise of the calf muscle and Plabtar Fascia. I honestly don't think this ever goes away with out surgical intervention if at all.
similar story to you, tried youtube video suggestions first. Then went to a 1st podiatrist who gave me a cortisone shot that worked for a while. Went back to him when pain returned and he gave me another shot (didn't work this time). Switched podiatrists and said I had chronic PF and probably needed shockwave therapy but as it wasn't covered by insurance said I might try PT first as PT solves 85% of PT cases. I was part of the 15% that PT didn't help. I did the shock wave therapy, expensive so be prepared to shell out $$, 6 sessions each a week apart. The shock waves down the PF scar tissue until it's gone so that the PF can reheal properly. The flip side is the process results in more pain after all the sessions are done (as the PF tissue is broken down). Next you wait for it to heal, with a much reduced daily step count (too painful otherwise). I'm in month 3 of the healing and finally I am starting to see just a little improvement. Don't believe the YT videos claiming "instant relief" from shockwave therapy, at least if your case is chronic like mine. It will take MONTHS of continued pain for this to heal properly using SW therapy but ultimately it is supposed to heal it. I sure hope so!
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.
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
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.
On athlene x they recommended that if you're stretching your left leg you move your right leg slightly across your body and roll your foot slightly to the outside. Does this sound like good advice? I will say it really gives me the feeling of a good stretch when the straight train tracks approach doesn't.
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 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!
Dear will, I am lady 54 years old, been reading your book. Can you please advise back strengthening exercises. I suffer from lower back pain, affects my posture badly, not able to stand upright
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.
Try barefoot science insoles. Really.
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!
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?
this is what caused ming, jogging on incline treadmill!!! had it for 4 weeks now, so hope i dont have it for a year
Thank you. This information is helpful. All the best to you.
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.
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.
I was suffering from very painful Plantar Fasciitis a month ago and with help from HT Physio it’s now almost better!!! Cannot recommend them highly enough and the exercises shown in the video are ones I’ve been using (together with shockwave therapy to accelerate recovery) - brilliant advice!
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?
Recently found out about plantar fasciitis and it is killing me. My question is can this situation lead to blood clot in my calf because my calf is so tight and feels very very tight. I am very scared 😱
@@HT-Physio
Can plantar fasciitis lead to a blood clot in my calf because it is so tight and feels heavy.
Well....I've been suffering from this for months. So painful. I first thought it was the running shoes. After following these stretch exercises, the pain almost immediately faded by 80%! Continued these basic stretches, and the pain is now pretty much eliminated!! Thank you!!
Excellent helpful video by a very knowledgeable young man thank you
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 can't thank you enough, I just finish watching your video and wow, my pain move from a 100 to zero, I'm so thankful for your detailed explanation, thanks again
Thanks for the tips. First timer at 45 and I've seen the golf ball a few times the last couple of days and none have explained it just like you did. That was an experience from a massive knot in my arch and I look forward to doing it again 😅
This really helped me a lot in reducing my pain by almost 50-60% in just a day. Thank you so much!
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!
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 !
I had a terrible PF five years ago. I got rid of it by taking collagen powder daily. Within 3 days of beginning this supplement the pain began decreasing and then it just steadily improved until it fully healed. The plantar fascia is made up of collagen fibres. I’m 59 now & no recurrence 😀, but I’m still on the collagen, it’s wonderful stuff.
Please which one are you taking? Thanks
Hi, I am currently using Edible Health bovine collagen powder, but have previously also used the brands Vital Proteins and The Intelligent Health - they’re all good. I stick to bovine collagen as I found that better than marine collagen. If you purchase any make sure it says ‘hydrolysed’ as it’s easy for the body to absorb. I haven’t tried any of the capsules or ready-made drink sachets. HTH.
This is one remedy I haven’t heard before. I’ve been seeing lots of posts about castor pin on your feet or Vicks rub. This one sounds intriguing
Excellent video. I get this problem whenever I change shoes. Very hard to get rid of it once it flares up. Thank you for your very thorough discussion.
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!
I’m following all your advice on plantar fasciitis for two weeks. There’s quite a lot of improvement. Thanks for your advice and highly appreciated your hard work on the videos.
Please do a video on fat pad heal syndrome also.
THANK YOU! All stuff that I can do at home to help myself recover!
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..🎉
Thanks for any idea ..welcome all of them
I answered my own question. I downloaded it and will begin listening to it. Thank you. I very much enjoy your videos.
Good presentation, clear and concise. Plantar faciitis is such a pain, I will follow these exercises and hope I get some relief. Thankyou
I hope they prove beneficial for you!
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 👍
Good news ! I cured my planter . the worst case. With a hardware item. Only and only that worked atlast. Thanks Allah!
@@Countrygrrlnzs How does one prevent the loss of the fat pads on the bottom of the heels? I would like to do that.
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!
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
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 :)
Hey,how's it now?any relief?
Oy. I’ve been massaging the soft tissue and the painful point. Thank you for making this video. ❤
I have Brooks runners and they have great support. 🙏🏼
I'm definitely gonna need those
Thanks, I’ve just recently started having flareups, so this information will be helpful & is much appreciated!
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 :)
Currently I've been dealing with plantar fasciitis. It's so painful. However, I feel so fortunate I came across your channel. I'm gonna do all the exercises you've shared with us ! Thanks 👍🥰
I'm sorry to hear you're suffering from plantar fasciitis, but I'm pleased my video came at the right time for you. I hope the exercises prove beneficial for you ☺️
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!
Hi, I just wanted to thank you for making this video. It is super helpful. You did great demonstrating those stretches!
Your video helps me a lot, I'm suffering plantar fasciitis right now after I woke up and it hurts a lot. Thanx for the tips and what to do. I hope it works on me. From Philippines thank you❤
Excellent lesson on how to treat plantar fasciitis. Thank you for your expertise and your professional presentation. I hope it works for me.
I hope it proves beneficial for you!
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.
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, one session done and already improving
That's great to hear - I hope it continues to help!
Thank you for this! I've developed this issue. It's really bad in the afternoon after being on my feet for 5 hours. I use swim sandals in my home to walk around in as we have a tiled floor. not any more! I will begin these exercise straight away.
Thank you, Thank you, Thank you!
You're more than welcome
thank you so much as I've been struggling for weeks
You're welcome
Well presented and good instruction content.
Thank you :)
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
Thanks a lot
Thank You, Will Harlow 🤩You are fantastic, God Bless You💝 I hope this exercises will help me to do squat. I have subscribed and been following your weekly posting
Thank you sir. Very clear instructions and very helpful!
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.
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!
Tried it. Didn’t help
@@SebStan-dd8edme either
thanks for the advice. I love your book as well
This is great timing for me ! Thanks so much !
You're welcome!
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 ☺️
Thank you for this. I’m struggling with PF for almost a year now. Will follow this video.
Good day Will. Thank you so much for this video re plantar fasciitis. I will give it a try.
All the best.
Ursela
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.?
what kind of pegasus there are a few different kinds?
great video thank you
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
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.
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.
Thanks Will. Folks really?
We all know we can choose to watch a video or not to watch.
No matter what suggestions they provide it’s their suggestion and they make videos our benefit.
Seriously if you decide some things aren’t for you turn it off.
We’re lucky these days we have so much free advice online that we didn’t have access to not too long ago.
Will clearly explains try what feels right for you.
I’m in Australia and don’t know these people but I’m very grateful they give us some options.
What other people?
Thanks much!! I'll let you know how the exercises worked!
Wishing you all the best :)
Very well explained. I will try these new exercises
Brilliant advice, especially the tail exercise. In fact I felt it almost instantly stretch and feel better straight away from this one exercise
This is brilliant to hear, I'm so pleased they've already been proving helpful for you!
Love your well explained, but not wordy videos. I watch the ones I don't even need! PF is a beast. Love the socks off videos😊
Thanks for the suggestions!
Thank you ! I feel better thanks to you.
Please be sure we can see the body part to which you refer.
Thanks great video, will try these to help my feet x
Wishing you all the best :)
Liked and subscribed, going to try some of these exercises tonight, thank you!
Thank you for subscribing - I hope you find them beneficial!
Is your book available to listen to on audible? I have been enjoying your videos. Keep up the good work.
I've the same problem, I've seen the video it's good but want more clarity along practically done in video 😮
Asics Nimbus 25 or 26 is the best cushioned shoes.
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 :)
Thank you for you helpful advice I have been using the exercises and massage techniques these have had good effect thus far.
There is so much conflicting information on this. I tried the opposite, got worse. I just started trying this advice and I think it's feeling better already. I have an appointment with a podiatrist. It'll be interesting to see what they say...
Done all of those and more and more relief in 5+ years.
4 things help me. One, stop eating sugary processed food because it causes tight inflammation and pain. Two, check my shoes regularly and replace them when worn down because thet cant support my feet if flattened into hardness. Three, do exercises to releave the tension in my legs and hips. 4. Flat feet? Ive had 2 years with PF out of 54 years on flat feet. But, yes, i needed to walk on my whole feet not pound my heels.
These WORK eventually 😊
Best advice ever!!! Thank you!!
So pleased to hear you think so!
Very clearly presented. You cover enough material for someone to work with. Thank you.
So pleased my video offered practical help!
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!
This video is brilliant you will solve this horrible problem i solved it by going to the foot clinic and got the correct inner souls which straightened my foot straight away 95% pain free two weeks pain free the foot clinic will know what inner soul you need by your foot arch cost me fifty pounds don't go for cheap options i walk miles now keep away from running hope this helps you
Great to hear the foot clinic were able to offer such great help and that you're able to walk pain free again!
@@HT-Physio many many thanks it took me about a year the problem was my calves were to tight and i wasn't walking straight on my foot which was putting excess stress on the plantar the pain would not go soon as i put weight on my feet that was it the inner soles solved this horrible condition many thanks you know your stuff i I know the soles don't work for everyone but it works for me and now can walk pain free but the running days are gone
@@lindaholmes9289 Please tell where did you buy these soles?
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 :)
I love your video and I'd like the free follow up video..ty
Glad I ran into this video because I know someone who has this on both feet....now I can maybe help him.
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!
I've been dealing with this for 3 years now. No matter how many exercises I do or sneaker inserts I use, the relief is minimal if at all. I finally got some relief with a steroid injection. Took the pain level from 8 to 3 in a week. I'm continue doing exercise of the calf muscle and Plabtar Fascia. I honestly don't think this ever goes away with out surgical intervention if at all.
Get a better PT. You can get rid of this!
similar story to you, tried youtube video suggestions first. Then went to a 1st podiatrist who gave me a cortisone shot that worked for a while. Went back to him when pain returned and he gave me another shot (didn't work this time). Switched podiatrists and said I had chronic PF and probably needed shockwave therapy but as it wasn't covered by insurance said I might try PT first as PT solves 85% of PT cases. I was part of the 15% that PT didn't help. I did the shock wave therapy, expensive so be prepared to shell out $$, 6 sessions each a week apart. The shock waves down the PF scar tissue until it's gone so that the PF can reheal properly. The flip side is the process results in more pain after all the sessions are done (as the PF tissue is broken down). Next you wait for it to heal, with a much reduced daily step count (too painful otherwise). I'm in month 3 of the healing and finally I am starting to see just a little improvement. Don't believe the YT videos claiming "instant relief" from shockwave therapy, at least if your case is chronic like mine. It will take MONTHS of continued pain for this to heal properly using SW therapy but ultimately it is supposed to heal it. I sure hope so!
Appreciate this so much! Exactly what I needed!
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. 🌸
Soft running shoes sounds like a good idea but I could not find a single pair of wide running shoes in numerous shops in my town.
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
Great job, thank you :)
Very helpful. Thanks
Glad it was helpful!
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.
On athlene x they recommended that if you're stretching your left leg you move your right leg slightly across your body and roll your foot slightly to the outside. Does this sound like good advice? I will say it really gives me the feeling of a good stretch when the straight train tracks approach doesn't.
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 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 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!
Dear will, I am lady 54 years old, been reading your book. Can you please advise back strengthening exercises. I suffer from lower back pain, affects my posture badly, not able to stand upright