Thank you so much for taking time to make this video and describing your experience. Very good tips to help manage the condition. I have been on only one long distance trail (CWT, Scotland 2023) and the pain of plantar fasciitis began during my training for the walk, and was in pain for every day of the trail. It is good to hear your story of how the condition began for you and how you recovered. Thank you!
I have had the cousin of Planter Fasciitis for the past three months: a strained Achilles tendon. Very similar treatment and cause (for me it was tight muscles as well). I start the Scottish National Trail in two weeks, so crossing my fingers nothing goes wrong on trail.
Interesting to hear your experience, Elli. I've just disappeared down a lovely internet rabbit hole as I've found some of my posts from 20 years ago when I had PF as a 30yo. Like you, I didn't stretch. I was recovering from a twisted ankle and the inactivity meant that my calf's had tightened and my PF started to tear off my heel when I resumed activity. I think perhaps my feet were flattening too. I was only walking from home so it was easy to stop again. Like you say, rule number one (as with everything) is stop causing more harm. Because of experiencing the morning pain when the PF was tearing after having been set short, overnight, I realised that I had to keep the Plantar Facia stretched, so I bandaged it at a right angle at night. During the day, when I was sat down I rested the ball of my foot on a 2" piece of wood to keep it stretched. So it was stretched for 16+hrs. I did the same calf, Achilles, PF stretch standing against the wall. I didn't roll it or do the straight foot thing as I didn't think that would add much. Mine was only minor, pinprick pain, I'm guessing that you tore yours much more. I see that one of the websites I used is still there - Dr Foot - Heel Pain & Planta Fasciitis - it had the whiff of a snake oil salesman selling various products that I ignored, but the explanations were helpful. Until I revisited the subject when you were suffering, I hadn't realised that the PF continued from the heel into the calf, but no matter as the rehab is the same - treating the whole length of PF + calf. I remember being concerned that I would develop a heel spur, but that only occurs if you fail to treat the PF.
Thank you so much for sharing your experience! I also tried the bandage thing/socks that keeps the pf stretched. But for me it increased the pain. I really thing it came from me not stretching my calf muscles. As soon as I started that, it got so much better so quickly :)
Bei mir haben sich seit dem Fußtraining vor paar Wochen Schmerzen unter dem Fußballen eingestellt, vielleicht in Kombination mit Lauftraining etwas zu viel des Guten, daher bin ich sehr dankbar für dieses Video, es kommt irgendwie wie gerufen. Herzlichen Dank für die Ideen und Anregungen und klasse, dass es deinen "Tretern" besser geht. Viele Hiking-Grüße von der Küste....
I’ve healed an Achilles strain with rest and those inverse stretches (cramping is a better description). Inverse/cramping helps the tendon heal and knit together. I found stretching delayed my Achilles healing. I’m currently dealing with a suspected plantar problem which was caused by some vigorous hip stretches which inadvertently strained my plantar. I’m taking the same approach: rest, inverse cramping, and no stretching. Making slow progress I think. I like your calf ball stretch because it does not stretch the plantar. Glad you healed so quickly and I loved watching your UK hike. Cheers. Steve, Australia.
Thank you so much for the kind words and for sharing your experience!! Cramping is a very accurate description, should have thought of that. Yes, that's exactly what I did too and I honestly think that it helped a lot more than the stretching too....
Altra Lone Peaks did me in. I believe they are made for people with flat feet and walk barefoot or in sandals. Absolutely no arch support nor warning about zero drop and achilles injury possibilities. My achilles’ tendons started acting up about two weeks after wearing the new shoes. It took me about six months of walking in them and taking a break before I could walk pain free. Then the plantar fasciitis raised it’s ugly head. Tried many different insoles to no avail. Tried the Altra Olympus and fell in love. They had enough cushion they provided arch support too. Only problem is the cushion gets mushy before the shoes wore out. Adding insoles fixed that. Then my latest shoes just wore out way to fast (200 miles). Now I’m looking for Topo Athletic shoes. I’ve read lots of good remarks about them. 🤞
I really love my Altra Olympus too 🥰 I also used the Lone Peak before and didn't have any problems, but the Olympus are just so much better with the cushion :) I also bought a pair of topoathlethic (the cushioned ones), but haven't tried them yet :)
Zero drop shouldn’t have a warning label. Heel toe drop shoes should have the warning since that’s an unnatural way to design a shoe that goes against the foot’s evolution to be able to walk uphill, downhill, backwards, etc, on uneven surfaces. You are confusing the cause for the effect if you think zero heel toe drop is the problem and heel toe drop is a solution.
I live in the western world and am aware that most shoes have heel-toe drop and most shoes are bad for that reason compared to shoes that do not have heel-toe drop. I’m also an attorney very well aware of the proper use of warning labels. Heel-toe drop shoes distort the normal walking motion and create the very problems you and others experience, such as the woman in the video. The cushioning of the shoe also contributes to the problem. this is a biological and physiological fact. 2 billion years of evolution created the most perfect feet the animal kingdom has known - so that this clever big brained mammal could walk on two feet and use its hands for tools. Most shoes throughout human history - and yes, we had shoes for hundreds of thousands of years (this includes, technically, pre-humans, our ancestors). Shoes such a moccasins and sandals. Zero drop. No cushion. Wearing heel-toe cushioned shoes your whole life creates calf problems, knee problems, foot problems and plantar problems. They distort development of these parts and distort the normal walking gait. Athletes in water sports in WESTERN countries tend to have supremely healthy feet b/c they spend most of their time barefoot. Swimmers, divers, surfers, most water sports. Sure, they can also wear Crocs since they are non-slip, but that’s fine for them as they have strong healthy feet and calves. If you have healthy feet, you can wear any shoe. But if you want to develop strong healthy feet, then look at the exercises in the video-they are ALL DONE barefoot. That’s why they work. An easier way to get healthy feet is to get minimalist shoes (zero drop AND zero cushion), watch videos on proper walking form, and wear those in public, and to teh extent possible, walk barefoot on safe surfaces, like grass, and areas you know don’t have broken glass, fire ants, etc.
Elli this is a very useful video, so much good information explaining everything, exercises, tips and much more . Learned some great new things , thanks so much indeed. Your videos are getting better and better. Take care
A very thorough video on your experience with the pf I could not imagine how distraught you felt on trail when yours flared up. All great tips and ideas Ms Elli. So glad that you’ve been pf free and hopefully never ever experience it again🙏🏻 Thank you again for another great video. Give Otto a head scratch, take care, keep safe and see ya next time👍🏻🙏🏻😃☺️
Chase Mountains has good videos on barefoot/minimalist shoes. As does Jupiter Hikes and Justin Outdoors. all your exercises work b/c they are done barefoot and let your feet be feet. For optimal foot health, use minimalist shoes and walk barefoot in safe places. Start slow, maybe 5-10 min at a time until you get used to it. Watch videos on proper walking form. You will naturally get stronger where you need to. The calf issue in particular is caused by heel-toe drop. You wouldn’t have tight calves to begin with if you regularly walked and worked out in minimalist shoes. The real issue is how to solve your feet problems, but why you got them in the first place. At first, it seems just that repetitive stress created the problems. But a deeper dive will show that it’s the lifetime of heel-toe cushioned shoes that created the problems. The Olympus creates instability b/c you’re so high off the ground. Also, it deprives your feet of providing meaningful feedback. The more cushion you have, the more energy and effort you need to expend ,esp around the ankles.
Thanks for sharing! Yes, I know the videos :) glad to hear that you found what worked for you! For me, the Altra Olympus work really well. Been using different pair for almost 2000mi now and my problems never come back after I started wearing them!
An excellent video. Thanks Ellie. I have been doing similar exercises for the last few months and I would highly recommend them. My left foot is completely free of pain I definitely think one of the answers is zero drop shoes. It does take some time for your feet to get used to them but now I wouldn't wear anything else !
Thank you so much, really glad to hear that you've had success with similar exercises! Yes, zero drop shoes really helped me a lot for my calf muscles to 'work' a bit more and getting stronger :)
Thankyou ellie, this is invaluable. I have it (I think) as a result of dancing. Ill give all this a try. Do you recommend the tape on your feet too? (I have some left over from an achilles injury
Thank you so much, I really appreciate that and I hope it'll get better for you soon :) I tried the classic PF taping (1 piece ankle to heel to ankle and 1 piece from the toes to heel and up the Achilles tendon). I think it probably can't hurt and I found it comfortable but the main thing for me really were the stretches. As soon as I made them a priority and did them as often as possible, I quickly started to feel better :)
My GP diagnosed PF and all the solutions he suggested failed to work. As a last ditch effort after research inpurchased compression socks. As with others here they worked. I now no longer wear them and I am fine.
When I had PF and a while after that, I always took out the insoles that came with the shoes and put in my Dr. Scholls PF insoles. I still do that now for most shoes, but not all the time. If the shoes are well cushioned, I sometimes just wear them with the insoles they came with and don't add anything...
Thank you so much for taking time to make this video and describing your experience. Very good tips to help manage the condition. I have been on only one long distance trail (CWT, Scotland 2023) and the pain of plantar fasciitis began during my training for the walk, and was in pain for every day of the trail. It is good to hear your story of how the condition began for you and how you recovered. Thank you!
Thank you so much for sharing! I can totally relate to that, it's horrible getting it on trail.... I really hope the exercises work for you too 😊
I agree with this treatment. I have followed the same regiment.
Great to hear that it worked for you too :) thank you so much!
Thankyou Ellie.
I have had the cousin of Planter Fasciitis for the past three months: a strained Achilles tendon. Very similar treatment and cause (for me it was tight muscles as well). I start the Scottish National Trail in two weeks, so crossing my fingers nothing goes wrong on trail.
Argh, that's painful too!! Keeping my fingers crossed that it doesn't flare up again. Hope you're having a great time :)
Interesting to hear your experience, Elli.
I've just disappeared down a lovely internet rabbit hole as I've found some of my posts from 20 years ago when I had PF as a 30yo.
Like you, I didn't stretch. I was recovering from a twisted ankle and the inactivity meant that my calf's had tightened and my PF started to tear off my heel when I resumed activity. I think perhaps my feet were flattening too. I was only walking from home so it was easy to stop again.
Like you say, rule number one (as with everything) is stop causing more harm.
Because of experiencing the morning pain when the PF was tearing after having been set short, overnight, I realised that I had to keep the Plantar Facia stretched, so I bandaged it at a right angle at night. During the day, when I was sat down I rested the ball of my foot on a 2" piece of wood to keep it stretched. So it was stretched for 16+hrs.
I did the same calf, Achilles, PF stretch standing against the wall. I didn't roll it or do the straight foot thing as I didn't think that would add much.
Mine was only minor, pinprick pain, I'm guessing that you tore yours much more.
I see that one of the websites I used is still there - Dr Foot - Heel Pain & Planta Fasciitis - it had the whiff of a snake oil salesman selling various products that I ignored, but the explanations were helpful.
Until I revisited the subject when you were suffering, I hadn't realised that the PF continued from the heel into the calf, but no matter as the rehab is the same - treating the whole length of PF + calf.
I remember being concerned that I would develop a heel spur, but that only occurs if you fail to treat the PF.
Thank you so much for sharing your experience! I also tried the bandage thing/socks that keeps the pf stretched. But for me it increased the pain. I really thing it came from me not stretching my calf muscles. As soon as I started that, it got so much better so quickly :)
Bei mir haben sich seit dem Fußtraining vor paar Wochen Schmerzen unter dem Fußballen eingestellt, vielleicht in Kombination mit Lauftraining etwas zu viel des Guten, daher bin ich sehr dankbar für dieses Video, es kommt irgendwie wie gerufen. Herzlichen Dank für die Ideen und Anregungen und klasse, dass es deinen "Tretern" besser geht. Viele Hiking-Grüße von der Küste....
Ohje, hoffentlich gibt sich das bald wieder!! Dankeschön für das Feedback, ich freue mich, wenn es hilfreich war 😊😊
I’ve healed an Achilles strain with rest and those inverse stretches (cramping is a better description). Inverse/cramping helps the tendon heal and knit together. I found stretching delayed my Achilles healing. I’m currently dealing with a suspected plantar problem which was caused by some vigorous hip stretches which inadvertently strained my plantar. I’m taking the same approach: rest, inverse cramping, and no stretching. Making slow progress I think. I like your calf ball stretch because it does not stretch the plantar. Glad you healed so quickly and I loved watching your UK hike. Cheers. Steve, Australia.
Thank you so much for the kind words and for sharing your experience!! Cramping is a very accurate description, should have thought of that. Yes, that's exactly what I did too and I honestly think that it helped a lot more than the stretching too....
Altra Lone Peaks did me in. I believe they are made for people with flat feet and walk barefoot or in sandals.
Absolutely no arch support nor warning about zero drop and achilles injury possibilities.
My achilles’ tendons started acting up about two weeks after wearing the new shoes. It took me about six months of walking in them and taking a break before I could walk pain free.
Then the plantar fasciitis raised it’s ugly head. Tried many different insoles to no avail.
Tried the Altra Olympus and fell in love. They had enough cushion they provided arch support too. Only problem is the cushion gets mushy before the shoes wore out. Adding insoles fixed that. Then my latest shoes just wore out way to fast (200 miles).
Now I’m looking for Topo Athletic shoes. I’ve read lots of good remarks about them. 🤞
I really love my Altra Olympus too 🥰 I also used the Lone Peak before and didn't have any problems, but the Olympus are just so much better with the cushion :) I also bought a pair of topoathlethic (the cushioned ones), but haven't tried them yet :)
Zero drop shouldn’t have a warning label. Heel toe drop shoes should have the warning since that’s an unnatural way to design a shoe that goes against the foot’s evolution to be able to walk uphill, downhill, backwards, etc, on uneven surfaces. You are confusing the cause for the effect if you think zero heel toe drop is the problem and heel toe drop is a solution.
Clearly you were brought up in a country that wears flat shoes. Lucky you, the western world shoes are anything but flat unless you wear sandals.
I live in the western world and am aware that most shoes have heel-toe drop and most shoes are bad for that reason compared to shoes that do not have heel-toe drop. I’m also an attorney very well aware of the proper use of warning labels. Heel-toe drop shoes distort the normal walking motion and create the very problems you and others experience, such as the woman in the video. The cushioning of the shoe also contributes to the problem. this is a biological and physiological fact. 2 billion years of evolution created the most perfect feet the animal kingdom has known - so that this clever big brained mammal could walk on two feet and use its hands for tools. Most shoes throughout human history - and yes, we had shoes for hundreds of thousands of years (this includes, technically, pre-humans, our ancestors). Shoes such a moccasins and sandals. Zero drop. No cushion.
Wearing heel-toe cushioned shoes your whole life creates calf problems, knee problems, foot problems and plantar problems. They distort development of these parts and distort the normal walking gait. Athletes in water sports in WESTERN countries tend to have supremely healthy feet b/c they spend most of their time barefoot. Swimmers, divers, surfers, most water sports. Sure, they can also wear Crocs since they are non-slip, but that’s fine for them as they have strong healthy feet and calves. If you have healthy feet, you can wear any shoe. But if you want to develop strong healthy feet, then look at the exercises in the video-they are ALL DONE barefoot. That’s why they work. An easier way to get healthy feet is to get minimalist shoes (zero drop AND zero cushion), watch videos on proper walking form, and wear those in public, and to teh extent possible, walk barefoot on safe surfaces, like grass, and areas you know don’t have broken glass, fire ants, etc.
@@hope2someday691PS. This doctor’s got it right about plantar fasciitis and shoes. ruclips.net/video/CqSXfTXwwRA/видео.htmlsi=VqodeQpNIAps53Rn
Elli this is a very useful video, so much good information explaining everything, exercises, tips and much more . Learned some great new things , thanks so much indeed. Your videos are getting better and better. Take care
Thank you so much, Chris! I really appreciate your feedback and kind words :)
A very thorough video on your experience with the pf
I could not imagine how distraught you felt on trail when yours flared up. All great tips and ideas Ms Elli.
So glad that you’ve been pf free and hopefully never ever experience it again🙏🏻
Thank you again for another great video.
Give Otto a head scratch, take care, keep safe and see ya next time👍🏻🙏🏻😃☺️
Thank you so so much for the kind words and your continued support 🥰 I really appreciate it so much 😊
You’re very welcome Ms Elli 😃
Hike onward and see you and Otto as you post
Take care, keep safe, give Otto a pat please 👍🏻🙏🏻😃☺️
Chase Mountains has good videos on barefoot/minimalist shoes. As does Jupiter Hikes and Justin Outdoors. all your exercises work b/c they are done barefoot and let your feet be feet. For optimal foot health, use minimalist shoes and walk barefoot in safe places. Start slow, maybe 5-10 min at a time until you get used to it. Watch videos on proper walking form. You will naturally get stronger where you need to. The calf issue in particular is caused by heel-toe drop. You wouldn’t have tight calves to begin with if you regularly walked and worked out in minimalist shoes. The real issue is how to solve your feet problems, but why you got them in the first place. At first, it seems just that repetitive stress created the problems. But a deeper dive will show that it’s the lifetime of heel-toe cushioned shoes that created the problems. The Olympus creates instability b/c you’re so high off the ground. Also, it deprives your feet of providing meaningful feedback. The more cushion you have, the more energy and effort you need to expend ,esp around the ankles.
Thanks for sharing! Yes, I know the videos :) glad to hear that you found what worked for you! For me, the Altra Olympus work really well. Been using different pair for almost 2000mi now and my problems never come back after I started wearing them!
An excellent video. Thanks Ellie.
I have been doing similar exercises for the last few months and I would highly recommend them. My left foot is completely free of pain
I definitely think one of the answers is zero drop shoes.
It does take some time for your feet to get used to them but now I wouldn't wear anything else !
Thank you so much, really glad to hear that you've had success with similar exercises! Yes, zero drop shoes really helped me a lot for my calf muscles to 'work' a bit more and getting stronger :)
I have had plantar fascitis and bought a pair of compression socks which I feel have helped.
Thank you for sharing! That's interesting, never thought of them being helpful with PF. Happy that it worked for you 😊
General recommendation for muscle injury is 24h cold and then only warm (im also not a doctor). Cold can make stiff muscles even more stiff.
I tried both, but warm was quite uncomfortable which is why I stuck with icing. I had probably some inflammation too....
I can recommend the Cambivo compression socks which I bought on Ebay and have been using for 2 years now.
Thank you so much for sharing, realy appreciate that :)
Thankyou ellie, this is invaluable. I have it (I think) as a result of dancing. Ill give all this a try. Do you recommend the tape on your feet too? (I have some left over from an achilles injury
Thank you so much, I really appreciate that and I hope it'll get better for you soon :) I tried the classic PF taping (1 piece ankle to heel to ankle and 1 piece from the toes to heel and up the Achilles tendon). I think it probably can't hurt and I found it comfortable but the main thing for me really were the stretches. As soon as I made them a priority and did them as often as possible, I quickly started to feel better :)
@@ellihikes Thankyou Ellie! :)
My GP diagnosed PF and all the solutions he suggested failed to work. As a last ditch effort after research inpurchased compression socks. As with others here they worked. I now no longer wear them and I am fine.
That's good to know too, happy you found a solution for you and got rid of it :) thanks for sharing!!
Hi Ellie, do you remove the trail shoe liner and replace with the orthotic or just put over top? thank you
When I had PF and a while after that, I always took out the insoles that came with the shoes and put in my Dr. Scholls PF insoles. I still do that now for most shoes, but not all the time. If the shoes are well cushioned, I sometimes just wear them with the insoles they came with and don't add anything...
Were u using Olympus shoes for hiking also
Yes, I've done most of my hikes in the Altra Olympus 5 :)