Best Exercise for Plantar Fasciitis | Plantar Fasciitis
HTML-код
- Опубликовано: 24 авг 2017
- Enroll in our online course: bit.ly/PTMSK DOWNLOAD OUR APP:
📱 iPhone/iPad: goo.gl/eUuF7w
🤖 Android: goo.gl/3NKzJX GET OUR ASSESSMENT BOOK ▶︎▶︎ bit.ly/GETPT ◀︎◀︎
This is not medical advice. The content is intended as educational content for health care professionals and students. If you are a patient, seek care of a health care professional. In this video we present the best exercise to do for plantar fasciitis relief!
🚨 HELP TRANSLATE THIS VIDEO 🚨
If you liked this video, help people in other countries enjoy it too by creating subtitles for it. Spread the love and impact. Here is how to do it: • Video
👉🏼 SUPPORT US 😊 : bit.ly/SPPRTPT 👈🏼
ARTICLES:
Rathleff et al. (2014): www.ncbi.nlm.nih.gov/pubmed/2...
Visit our Website: bit.ly/web_PT
Like us on Facebook: bit.ly/like_PT
Follow on Instagram: bit.ly/IG_PT
Follow on Twitter: bit.ly/Tweet_PT
Snapchat: bit.ly/Snap_PT
I can certify that this exercise works. I've been struggling with plantar fasciitis the past 9 months. Just one week of doing this and I feel 90% already. Looking forward to a complete healing
Thanks for the feedback! can highly recommend our podcast with Henrik Riel on Plantar Heel Pain to discuss what works, and what doesn't. High load strength training for the PF as seen in this video is definitely a staple
Really
any update ? how is it now?
I have been dealing with this PF for over a year. And for those of you looking around for what works, this is it.Proven.I have been doing this for a month. Exactly as prescribed with a little modification(I put a small wooden batten in towel) for dorsiflexion. Do the exercises strict and don't progress till you can. And take note of the 24 hour period after.If you have PF pain that's worse you need to rest, back off and do less when you get better. I have minimal pf symptoms. Can even get up after a long sit down without stiffness pain or limping. Am also getting up during the night for the toilet and may get slight stiffness , that's all no pain or limping -amazing will see how I am in a months time but this is the most progress I've had in a year. Have focused on only this exercise regimen only. Ditched gimmicks , stretches etc..for the time being. Am doing less and achieving way more! Will report back in a month. Heres hoping.
EDIT It has been five months on now and I am pain free.Stiffness has gone also.I now am barefoot at home always and have transitioned to zero drop shoes.Our tapered toeboxed "supportive shoes that aren;t zero drop are a huge factor in lower limb and foot weakness and less mobility.This puts more strain on the Plantar fascia.My in nre adjusts are just further enhancing my lower limbs and feet to strengthen and support themselves like they were originally made to do.
Congrats. Rehab for tendon issues take a lot of time and perseverance, but you will get there with a progressive loading program!
@@Physiotutors Thank you so much.There is a lot of bullshit on the net regarding Plantar Fasciitis.For eg stretching ,I did it for months with minimal results(actually nothing changed). Within a few weeks of this simple regime, I noticed a difference.Now I have no pain so forget to do foot pumps etc... before getting out of bed or after a long sit down.#thisistherealdeal
boyaaah1 thanks so much for sharing your experience! I’ve been dealing with PF pain for 3 weeks, and I can barely walk in the mornings. I’ve been so reliant on stretches, but will try this exercise. Question - Do you perform this exercise when the pain is minimal or gone? I just worry about worsening my PF since there is constant pain.
@@JoeLee36 Minimal.Like achy. Believe me, if you wait until it's gone.PF will come back with a vengeance But you have to make sure you are not overloading. And thus reinjuring yourself. Remember very slow and progressive. So you might think these calf raises might be too much and might reinjure so for eg try sitting calf raises and go from there. Listen to this guys videos rather than me explaining. The best explanation on the net. Disregard the" you could have been misdiagnosed" part -it doesn't matter regardless.Go through the 5 videos .ruclips.net/p/PLhqTltldarLFRsqUGZHeoIHdy2ZdqOvDD
THANK YOU!! I discovered your channel about 6 months ago. My old PF reappeared after many years, and all the RUclips morning stretches and Dr. advice didn't work. This DID! And I'm on my feet all day with minimal pain. I do them at least every other day barefoot. And two sets of 10 on the stairs (in my shoes) before work. So far so good!!!
Good video, great explanation and demonstration. Thank you!
Thank you so much. Very helpful.
Well did this 2 days in a row and this morning I didn't have to hop to the bathroom when I got up! Not close to being 100% but amazing the difference in only a couple of days! Thank you!
LOVE IT👍👍
After doing calf stretches, rolling heel over a tennis ball etc and no improvement.
Two weeks after following this high load regime I’m back to running.
Thank u so much
This is unreal! I've been doing all sorts of exercises and nothing has been very effective. The first time I did this I heard clicking in my foot the first 4 raises and a huge sense of relief. Kept doing a few more and when I stepped down I could believe that I felt no pain!
Love it,comeback and share when you are healed
How's it now
BS
Yup! I had a bunch of popping and clicking as well
I still have to do it twice a week, but it's awesome! At first I did it every day for a few weeks, but now only every 3-5 days.
Thanks 👍
Great video and excellent information in between 🙏thank you. Subscribed👍
Thanks, appreciate it!
Beautiful
Great video so nicely and clearly explained with one technique as opposed to the other noise. I run and also walk 18 holes when I golf. After my round my feet hurt. Ever since I started doing this I have seen a big improvement.
Thanks !
Fantastic!
Fantastic way to progress and good on step with towel a hard exercise
Use a T-shirt folded in half and rolled up, it is more effective than the towel
Beautiful.
Thanks Edwin
Thank you for posting. I figured this out myself and it is eliminated all plantar fascistic pain.
Glad it helped 👍🏼
Bullshit lol
great videos !!! subscribed
Appreciate it 👍🏼
Thanks alot
Thanks for leaving a comment
I wish this helped my case
please make some vedios on kee pain for oestreoarthitics
Great set of videos you have made on caring for plantar fasciitis. I have one question: I’m supposed to go on a long distance hike of more than 500 miles over three months. I have a mild case of plantar fasciitis. Do you think it’s possible to do this hike if I stretch every day, or do you think I will make it worse if I hike each day? I do have custom orthotics inside my hiking boots. Thank you for your reply.
Better to do heavy slow resistance training like shown in our other video. Hiking is higher load on the plantar fascia than strengthening, so it would be a good idea to test your complaints when doing shorter hikes before
@@Physiotutors you have to mention every exercise name for DPT students what's this technique name?
Great video again!
+Brendon L thanks brendon !
Hi there so I have gone for plantar physiotherapy (5 sessions) but I still feel the pain slightly even when I don't do my basketball drills. After the 4th session I felt good and played a game and since then I feel the pain not as much like before physiotherapy. My question is how long should I wait before going back to playing/working out actively after physiotherapy?
Hi Physiotutors, thanks for this video with great explanation. Will this exercise work with a patient having a calcaneal spur along with plantar fasciitis ?
To keep it short: yes, resistance training is the way to go
I've seen improvement after doing this for just two days. I did it barefoot as you recommended. Will keep at it and update.
Thank you!
3 week update:
Have been doing this about every other day. Mich better, I can walk without dragging the foot now, and even run without feeling it. It's not completely gone yet however.
Rewatching this now, I only just noticed the MTP dorsiflexion. Haven't done that obviously, will try to incorporate it as well.
Dealing with a sensitive plantar fascia currently as well during half marathon prep. Make sure you slowly and gradually build up your running mileage.
@Physiotutors Yeah, I'm in no rush for that.
I do intend to do some light hiking soon, which will include carrying my baby boy on my back. I suppose I should start gradually practicing that as well.
Physiotutors thank you very much for this, very helpful!
You're welcome Kopi!
Great video with an evidence based article!
+Dennis Duwel we provide evidence with pretty much any of our video! Glad you liked it
The is good one.
Thanks 🙏🏼
Any warm up needed?
Great video
Thank you
Very beneficial vids keep them coming..
Happy to hear and thanks for subscribing Musa - we certainly will!
This has been plaguing me for months. I will be trying this.
Thanks for the video enjoyed it!
Great to hear, you'r welcome!
The best educational videos ever Perfect your just perfect Thank you
Really appreciate your kind words and thanks a lot for following - feel free to spread the word!;)
Best physiotherapy channel ever..thnk u.
Thanks for that great compliment Miimo!
Thank you guys 😘
You're welcome :)
Yesterday was the first day I walked a couple of hours without plantar fasciitis pain, after 16 months. I have been doing this exercise for almost 4 weeks, resting 24 hours. I am not 100% healed yet, but I will write here again when the pain is 100% over. At the beginning the exercise was really painful, I had a spot (where the plantar fascia attaches to the heel) where the pain was insane. I am doing the exercise in the evenings so I can go to bed directly after doing it. The day after, pain will be normal again or even fade a little.
thanks for this..
+Somnath Maji 👍🏼👍🏼
Thats what I was looking for, thanks guys
Perfect! Glad you found us!
Did you try this?
What was the result?
Thank you.
Carry on, good advices ;)
Oh, we do carry on! Lots more to come!
Based on science. Love it!
Love the comment
Yes thats ,the point most PF sufferers miss.Thats why they go around in circles not getting any true progress
Dear sir and what do you suggest about orthodics, with this exercise?
The exercise is done barefoot so no orthotics in this case
very good job guys! I don't understand complitely if it's better to do no weight stretching (according to a review of 2003 that you show in another video) or increasing weight stretching exercise for plantar fasciitis.
Thank you so much!
Andrea (from Italy)
+andrea passalacqua ciao Andrea! According to the RCT we mention in the description, the strengthening approach had better results than the stretching although both approaches were successful. it might be an option to combine both but that's also dependent on the reactivity of your individual patient.
@@Physiotutors I was listening to Michael Rathleff on a podcast and he said the reason why stretches/strengtheners were the same after the 3/6,/12 review was probably because the Strengtheners after becoming better, didn't follow the protocol for the full term. They had no conclusive way of verifying compliance apart from their patient's word.
Mine came seemingly out of nowhere on my right heel. One day I got out of bed and felt like knives were going through my heel. Hurts now almost all day and I am a walker. I am barefoot in the house or in socks and usually end up walking on the side of my foot. Rolling my foot on frozen water bottle helps first thing but I can't wait to try these, the pain is unbelievable and annoying because I can't go for walks.
This is for pain in heels, or pain of leg nerves?
Very interesting. How is this different from a conventional calf raise, for example on a machine? is it more effective bare-footed? and would you also recommend other stretching exercises and application of ice? how long before it is likely to show results, and is a rest day necessary? i've had pf for 3 months. thanks
Plantar fascia is brought under maximal tension via extension of the toes on the towel.
This is not possible with shoes on.
Stretching is an effective option as well (see our other video). Would recommend to do the stretches and exercises every other day and to make sure pain is 4/10 at max during the exercises and stretches. Try to avoid aggravating activities on the short-term.
It's hard to give a prognosis, but 80% recover within 1 year.
My girlfriend has been suffering from heel pain for a while now, possibly due to plantar fascitis. I will have her try this and see how it goes. I'll let you know the results!
Liar!
@@digitalevidenceofthings hell yeah 🤘🤘🤘🤘
Great video! Would this exercise be as effective if the patient places all their toes on the rolled towel?
Yes, no problem with that
That's what they did in the study blogs.bmj.com/bjsm/2014/09/15/plantar-fasciitis-important-new-research-by-michael-rathleff/
Great sir but what is the meaning of every other day?
It means that you do the exercise on one day, then have one day rest, then do the exercise again, then rest, and so on
Had this horrible condition and suffered from it for around 2 years... till one night I switched to sleeping on my tummy and it went away the next morning. I guess it could be the way the arch is bent that solved it... but in a way its the opposite of the stretches recommended by the doctors and physios (which did give me temporary relief but never solved it ). Never looked back ... people who find it difficult breathing when lying on their tummy are not recommended to try this. Cheers.
I was a tummy sleeper before PF, so no
How long to rest between sets?
I don't think it matters.Just do the work. Sometimes I rest for 5 minutes between sets.And yes,I am healed
The study had all of the toes elevated. Not just the big toe.
Should I still do it even if my calves are still sore from the exercise or should I wait for my calves to go back to normal?
Muscle soreness is not a problem. Increased morning stiffness and pain your plantar fascia are however
@@Physiotutors Thanks for the reply. Just making sure I'm not making things worse than they are.
Do i have to stop running completely or can i just reduce my weekly mileage while doing this calf raise?
That depends on how reactive your symptoms are so how provocative running is to your plantar heel pain
I'm going to try this, calf stretches does nothing, on my leg with PF -my calf is totally loose and on the other leg it's much much more tight. I can't even feel any stretching on my PF leg, it's loose. Maybe it's just weak or it has nothing to do with PF.
what is a next plan if pt says his pain got worsened???
Adjust the parameters: reps, sets, weight
Check for compliance,
There’s no one size fits all
👍👍👍
U amazing :-)
U too 👍🏻
Did you completely stop running or did you just reduce your mileage?
I think its better to start stretching exercise until the muscles get its normal length after that we could start this exercise because I had patient treated by this exercise foe 1 week but she feel worse and she had high muscles tightness🤸🏻♂️
What is normal length? The exercise is great, but if it aggravates the patient it's better to regress it, so do the exercise on 2 legs for example.
Similar exercise - Seated Calf Raises is how I got plantar facitis should I still do the exercise in this video but with lesser weight ?
That sounds like BS or you are missing something out. The seated calf raises were probably loaded? Seated, calf raises are practically zero load.
Yes off course loaded I haven’t seen anyone doing seated calf raises without load in the Gym
I want rehabilitation phases with time of each phase and excersies included in each phase
Can I do this with ankle weights instead of the backpack?
Ankle weights won't make a big difference. Better with a backpack or just do more reps.
Professor Michael Rathleff says about this protocol ," this isn't a silver bullet". Thank God, he was wrong!
Please
Caption
Dosnt this put more strain and pain on it. I have plantar Fasciitis and I don’t do this because it hurts a lot.
That means your tissues aren't ready for it.As video says you might experience pain.But with strengthening anything your will experience soreness or aches.But because of your PF there could be a bit of pain.But is it good pain or bad pain?Bad pain will mean 24hrs later you PF symptoms have increased so you need to rest and then back off on load or reps next time.But you are concerned so you should know.Anyway you can experiment and start of with seated calf raises with their rep count of 12x 3 sets.You can "add load" by d ing same thing but leaning forward place your weight on knees with elbowsThe object of the game is slow progressive loading while not reijuring.I haad struggled with PF for over a year.This video led me to find THe Rathleff protocol and do it.Get this.within one month I was pain free .But it took me 1.5 months to get to the second week of the protocol.Why?Because of the golden rule"Slow and progressive loading WHILE NOT REINJURING.
@@boyaaah1 Thanks!
@@wyattdawson3154 You are welcome bro .Here is the link to what I did.Swap out towel for folded in half and rolled up T-shirt, it is more effective.God Bless Professor Michael Rathleff .He's humble and says this regime is not a silver bullet.Bullshit! It was for me. Good Luck blogs.bmj.com/bjsm/2014/09/15/plantar-fasciitis-important-new-research-by-michael-rathleff/
@@boyaaah1 What is the difference between a tshirt and a towel for this? A little less soft? I'm wondering about how much to fold or roll the towel (or tshirt) and to what angle my big toes should be raised? Is it the more, the better? Or is just a slight flex more optimal?
@@Juancilra A rolled shirt has less give than a towel.Try it.You'll roll either according to what suits you
It is not a tendon. It is a ligament. The planter fascia is a ligament.
Do you mean due to its connection of bones?
We would argue that the plantar fascia is the continuation of the Achilles tendon and functionally it's more a tendon as it absorbs and releases energy. Where else in the body do you see this for a ligament whose function is usually to restrict movement and to stabilize?
So what? Now go get a life
0:39
I don’t understand. Isn’t plantar facitis when you have tears/microtears in the tendon? Why is it that this exercise doesn’t risk worsening the tears?
Was wondering that too. I have severe PF in both of my heels and every time I try to do any exercise or stretch, it just aggravates it more the next days.
This is not the best one. That would be the 45 degree angle of foot against the wall, then inclining forward as far as you can without bending knees.
U talking about stretching?
Bullshit. This is a proven scientific study. I was one of the clowns that did that bs wall stretch for months with minimal relief at most. Guess what, do your homework. That calf stretch does nothing but give you a sense of relaxation.but within minutes of the slight stretch that was achieved the muscle contracts back to its original form.
I have no idea what your talking about! A study? What? My patient? I have no patience! So long…
get a original music or something not this well known
too complex, terminology, and not enough clear explanation , the video lacking slow detail. i think look elsewhere
You can turn on subtitles in settings and also slow down to .75. I found this worked well.