How to Cure Plantar Fasciitis in 3 Steps!
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- Опубликовано: 26 июл 2024
- Brad and Mike discuss how to cure plantar fasciitis pain in 3 steps.
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~~~~Chapters~~~~
0:00 Intro
0:25 3 Common causes to plantar fasciitis
0:54 Problem #1 - footwear
2:15 Bunions - help finding footwear to avoid this
4:04 Toe Spreader
4:58 Second common cause of plantar fasciitis - tight calf muscles
6:18 Solutions for tight calf muscles
9:47 Third cause - gait - heel strike
12:46 Recap of video
13:10 Resources - Dr McClanahan
13:40 Outro
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~~~~Medical Disclaimer~~~~
All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
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Check out our additional resources here:
Heel Pain? (Plantar Fasciitis) How To Treat the Real Cause: ruclips.net/video/QXaM8Ikz4FA/видео.html
Fixing Your Feet With Dr. Ray McClanahan: ruclips.net/video/JcBTvXuaGIY/видео.html
Northwest Foot and Ankle website: www.nwfootankle.com/patient-resources/foot-conditions/
Please give our LOVE AND HUGS TO BOB!!!! HE IS MISSED!!!
Absolutely, will do. He also reads these comments :)
Thanks, will do!
@@BobandBrad can u drop a video about organizing food and how to stop overeating esp at night
@@BobandBrad i have plantar facials which makes it difficult to excersise but i eat and im gaining alot of weight which is pressuring my feet. Its like a loop. I hope u can make a video about this
May the lord the author and maker of all we see and don’t cause him the have grace to go through!
We miss you Bob. You guys are so good with the info and very relatable. Thank you for continuing these videos! We love you Bob ❤
It took many months to figure out what was causing all my intense foot and leg pain and discomfort. I'm a stomach sleeper and finally realized I spent most of the night with toes pretty much pointed. I moved down in the bed so that my feet hang off creating the natural 90°ish angle. Pressing my feet against the footboard feels extra good. Great footwear is a must (Hoka has some terrific options) Thanks for sharing all your PT knowledge - improving quality of life with your tips!
Miss Bob so much! He is in my thoughts and prayers daily. 🙏🏼
Thank you for keeping the channel going, Brad. Your efforts are second to none! The new folks are doing just fine. They have kept the information and help coming seamlessly.
As someone who does pedicures for a living I will be showing this to my clients with this issue. Thank you!
That's great to hear!
This is the third time in the last few years I'm again subscribing to this channel. Now I'm also pursuing physiotherapy.
We're happy to hear that!
Thank you Bob, Brad and Mike for all you do to help and heal us.
I developed plantar fasciitis on my LEFT FOOT from a boot that the podiatrist sold me for metatarsal fractures on my RIGHT FOOT. The boot was so defective with actual bolts sticking through gouging the arch of my foot. It is so hard to do heel toe walking gait on the uninjured foot when you have any kind of lower limb injury or surgery on the other. Stretches, changing my shoes, stopped walking for exercise, and getting zero slope shoes with a 1" padding on bottom like they used to have solved mine. Ice, rest, and ultrasound as well. Those flimsy sneakers that are sold now with practically no soles on them are crating an epidemic of planters fasciitis. The sciatica stemming from my L4-L5 caused tightness in my hamstring, not so much my calf. Ongoing problem pre-existing due to a herniated disc but exacerbated by the uneven hips with the dreaded fracture boot
Exactly what I needed to see. Leave it to the dynamic duo to save my pain again!
Fantastic video!!! Well done guys! Thanks so much! 🙏🏼 You answered all my questions about PF. I can feel the healing already! 😍
What timing! I was actually researching shoes for plantar fasciitis when this video popped up. Thanks for the info!
Glad we could help!
@@BobandBradcan you share what the black shoe was that Mike was holding when he was showing a zero drop show? Also, what style Merrell shoes is Brad wearing? Thank you🤲🏻🙂
Sending big hugs to Bob🥰, miss him , you guys are doing great , thank you
Thank you!! These videos have helped me so much.
Seriously tight throughout the posterior chain including pulling my spine out of alignment. Living with constant pain since my teens and I’m 50 now. Started PF during the summer LOVELY
Thank you guys! ❤
I was toe walking to strengthen my foot. Then I put some high arched insoles in my hike boots and used them for a bit. When I switched back to trail running shoes with factory insoles I noticed the plantar had weakened a bit because the high arch insoles supported and the foot weakened. High arch insoles were beneficial when I had pf and took strain off the plantar tear.
What high arch insoles did you get that you liked? Thanks
I was anti-crocks till I decided to add a plantar fasciitis foot liner (walmart), it helped to fill in my arch, I have a very high arch and 3x E width. I suffered it so bad some 7 years ago-both feet gave out and my husband had to come to pick me up from work, my vehicle is a 5 speed and his vehicle is an automatic, I was able to drive that home. My ankles were swollen and my feet would not work. ER folks told me the swelling was due to the strain the feet were dealing with (my trying to walk on them) and they gave me some foot boots that I ended up throwing away.
I have learned to stretch my shoes prior to using them, I buy a good pair around 4 months when I need to replace them. Having room for your toes is the most important aspect when avoiding plantar fasciitis.
What I don't understand is why manufacturers have not ponied up to making wider shoes!! This is especially important in the food industry. As a busy chef on my feet all day, this is critical! I don't need a boot as I have a weighted blanket and I can put my feet into the boot position if needed. I also use a vibrational plate every day as I sit at my computer desk sketching, watching videos or making art videos...The plate does my ankles, feet, knees and all over as a good therapeutic option.🤗🤗
Can you share more about how the vibration plate helps you and which specific vibration plate you bought? Thanks
I found the night splint and a prolonged calf stretch before taking my first step in the morning very helpful.
YES! Using a night splint keeps the ankle in neutral and helps the plantar fascia passively stretch at night, making it easy to take our first steps in the morning!
Yup. really miss Bob!!!
We'll make sure to tell him!
As always great information…thank you guys ❤
You bet!
Thank you for all the great information❤❤❤❤❤😊
I always thought heel first walking was the best way to walk and I have a stiff arche not painful . Thank you for the information.
. Thank you so much. I had been suffering from gout which I have managed to stop through a healthy diet and exercise but the past few days I have had very bad pain on the side and top of my foot which I thought was the same thing especially at night. I took Ibuprofen and a pain killer most days, but now I know what it is from your excellent video and will be working on that.....
Been wearing the same brand/ style shoes for over a decade. Loose and floppy. Found that the bottom of my foot got a lump and started hurting when I got an ingrown nail on the outside of my large toe. Must've changed the pressure points when I walk. I will get the toe separator! Looks like a great invention!
You two are the best. I miss Bob!
Thank you.
Good tips. Thank you!
You're welcome!
With me, It's a sudden urge at night sometimes, And I gotta get to the potty. I'm a woman, so it takes more time to sit. Now, I'm trying to cut down on coffee and do some accupressure points for that. BUT these are very good tips. It's also a tight hip because I'm a side sleeper, on my back for too long and that sinus drainage gathers in my throat and I gotta turn. You guys have helped me numerous times over the years.
Glad we could be helpful!
Great job with this. Just went through PT for pf tear and what you're saying really resonates as I think I had pfITIS for so long and didn't properly recover then had the tear.... helps alot to hear I'm on the right track with the zero drop shoes, gait change etc
May I ask specifically what shoes you got that you liked? Please share multiple pairs if you got a few different ones. Many thanks😊
Any improvement?
Thank you so much.
I missed who this new guy is. TYVM for catching me up.
The "new guy" is our assistant PT Mike. Bob is working behind the scenes now and Mike has stepped in for him!
@@BobandBrad aaawww great..... Thought he was your son. 👍🏻
Crocs and the toe spreaders really helped, along with Spenco arch support insoles.
I was stuck in bed for a few weeks not long ago because of knee Arthritis. When I finally started moving around again, I ended up PF. I can't win !!
You helped me get rid of my plantar fasciitis. Changing shoes along with the massages and stretches you teach helped the most. I tried the taping, but it didn't help as much. (Maybe my lack of application skill.)
We're glad we could help!
I love the Brad and Mick show! Also one more tip you left out! Don’t forget to put your crocs in sport mode!! HELPS SO MUCH.
You're right!
What is sport mode? Thanks
@@ColetteO_strap down across the heel
And PS: I have PF & it helps you get used to walking top foot first if you raise your knees (like you're marching)...at least it does for me. Good health everybody! ❤
Thanks for sharing
I SURE miss Bob. I used to watch Brad and Bob. But, no longer the same. I wish Bob the very best!
Thank you so much sir i will try
Wow, Thank You! I'm not sure if this is the video that originally gave me the idea to purchase the Plantar Fasciitis Foot Splint gadget, as it is mentioned in several. No matter, it has 'cured' my painful foot. Unbelievable! In less than 3 weeks. A lot of improvement after only a couple? of nights. I've put it on every night for about 3 weeks. The perfect thing for me. Set it and forget it! I admit i bought the cheapest one on amazon, not the one on Bob/Brad's site. I was sceptic that it would work and spent the bare minimum on something that might not work anyway. I'm so glad i was wrong! I don't even know when i had complete relief, the pain just went away. Thank you for sharing your know-how in this way.
Can you please share the name of the exact brace you bought? Thanks 😊
❤ thank you for this video I have been doing it all wrong. Toe heal instead of heel toe. I have been using a tennis ball before I seen this video that did help
Hi, Great video!! I went to the video description to hopefully find links for the toe spreaders and night brace thing but you have "featured items" as a mattress and pillow ! Can you put links for the toe spreaders and the night brace? Thanks!
I love Crocs for their natural foot shape, but have another look; they are not zero drop ;~) I also love what you guys do, Thank you!
Clogs caused PF.
Everyone at the hospital are using Hokas. They’re too bulked up and do t allow for foot mobility. Any recs on which wide toe box with 0 drop shoe?
I used to walk with a “soft knee” as you described, but my boss thought that looked very effeminate and would yell at me to “stop prancing” and eventually I got in the habit of walking with a heel strike. Until I suffered a tear in the cartilage of my right patella, and in the process of rehabilitation for that my physical therapist got me walking with a soft knee again, which solved my problems with plantar fasciitis (and the knee doesn’t bother me any more, although the cartilage is still torn, changing my stride prevents further irritation).
We're sorry to hear that!
I feel like your boss was harassing and bullying! Sorry and I hope you have another boss who isn't homophobic and ableist!
@@tonyah3488 the irony is, he had been quite badly burned in an accident when he was in his early 20’s, and lost much of the muscle tissue in his left leg, so he walks with a pronounced limp. He’s not homophobic in that he has always been an advocate for me as a gay man, but he believes that for the business (I was a race car driver at the time) it’s important to not show weakness, and in his mind, effeminate traits will be interpreted by other teams as signs of weakness. But my point wasn’t so much to be ragging on my boss (or on the toxic masculinity of motorsport culture) but mostly to say that by changing my gait back to a “soft knee” my problems with a tear in my knee cartilage were managed. I thank you for your supportive words 😀
By your description though he still sounded like a bully. I had plenty of bully bosses. One suffered some trauma as well and I felt bad for her when I found out, even after she called me a pos and eventually got me fired. But her trauma didn’t change the fact that she was a bully. I get you were trying to make a point about something else, but I get annoyed when it sounds like bosses are on power trips. He should have never said anything about your walk, unless you asked. It was inappropriate. Glad you fixed your cartilage tear. Best
Thanks!
Thank you for your support, take care!!
Yes.. Please let Bob know we miss him.
Mike, I’d love to hear more about your ankle injury and recovery. I’ve been struggling for 2+ years with no resolution to my plantar fascia issues, if that’s what it is. Help!
I have had plantar fasciitis intermittently for many years. Had an Achilles tendon repair two years ago after about a decade of micro tears in both Achilles. I suspect my calves and extra high arch (plus 40 extra pounds) are the root causes. My calves are my most developed muscles, probably doing the most work holding me up.
I discovered Topo shoes after my large Achilles tear, and swear by them. Great wide toe box in all their shoes. I find the 3mm drop heel and medium to max cushioning are best for my issues.
Thank you for sharing. I will check out Topo. Never heard of them.
Hi Brad, I’m 73 & have foot pain on the outside of foot towards the heel.Lifting my toes to stretch this area feels good, but most physio videos are showing the area is on inside of foot for plantar fasciitis. Can you have this problem on the outside foot? Thks guys, hoping Bob is healing well.
Good stuff gentlemen ! Than you !
Brad , you are so funny ! ❤😂
Happy to help!
Definitely tight calves messing up my feet. Been foam rolling lately and it seems to help!
You can also try grabbing a towel with your feet, placing your feet on a tennis ball or a bottle with ice water on it all work.
Thanks so much from one who suffers from this condition. Does plantar fasciitis cause night time leg cramps?
Oh my goodness! Lightbulb moment! My feet hang over the bed and my job has me on my feet at least 8 hours a day. This may save a copay!
I need high arch. The new Hyper sneakers are great I have very narrow foot. Sketchers hurt my feet
BTW; I keep a nice flat/straight bed sheet by me It's the perfect length to control my leg motions to help with my knee exercises.
Thanks for sharing
Brad is a bit loud and his sound is slightly high pitched because of that. I understand he’s excited & nervous but perhaps his microphone volume needs to be adjusted. 💞
Does planking hip dips worsen plantar fasciitis and achilles tendonitis?
I’m new to Bob an Brad channel and I’ve been watching your videos for the past few days. Thank you for all of these informative videos.
Hey, BRAD!
Remember to spray Lysol, OR a good antibacterial spray right before you put them up to dry, etc. ✅
Thanks for sharing
I have watched and tried everything you have suggested for plantar fasciitis for 3 months. 90% of my discomfort is at that spot on the inside of my heel.
I am 68 years old and have exclusively worn Altra shoes for years. Prior to my fasciitis I was walking/hiking 7½ miles a day. I am currently up to 4 miles but still not back to normal. I have used a night splint, fasciitis sock, K-tape, ice followed by heat, stretching, massaging, massage gun, different arch supports, rotating my Altra shoes and buying new ones after 300 miles. Changing my gait and walking at a slower pace is very difficult. After 3½ months I am getting discouraged. I use Ibuprofen sparingly. My BMI is around 22. You guys are always my go to people for all my old man aches and pains and have been a god send. What else can I do? I will continue to work on my gait. I am desperate PLEASE, can you help me. I have a world of faith in you folks.
I did all of the same things you're describing and more, and my plantar fasciitis kept getting worse. The thing that has finally made the difference is starting to go barefoot as much as possible and wearing zero drop/barefoot/minimal shoes (like the ones they show in this video). Seriously, you HAVE TO TRY THIS. It only took four days before it started working for me. And I have been doing all of the things for almost 2 years!!
Just FYI: The first several days of going barefoot and wearing the zero drop shoes were *really* painful. But whenever I felt pain, I just did wall stretches to stretch out those muscles that Brad showed with the black tape. By day 5, I started to see changes, and now, after 2 months, I am continuing to see improvements every day! I feel like I'm getting my life back!
Sorry, but all those little bumps on cross make the rest of my feet hurt. No way.
@@susygibson5673 "Bumps on cross?" I'm not sure what you're referring to. Are you talking about something on the shoe, or the fact that you can feel a lot more under your feet? If it's the latter, then I would add that I don't wear minimal shoes for hiking, etc. The rocks under my feet are too painful. I wear hiking boots for that.
Or maybe you were talking about something else entirely?
Plantar fasciitis nothing works except a gastrocnemius recession
Keto or carnivore diet. Sugar and grains are highly inflammatory.
Miss Bob. Hope he’s doing ok.
Kinda disappointed that you didn't include one of the most effective home treatments for PF from newer research: progressive loading exercises. Put a towel or something underneath the toes with the purpose of activating windlass mechanism and then do very slow and controlled heel/calf raise every other day. Slowly progress to doing it on only one leg and later with a backpack with weights in it. This is also known as the Rathleff protocol and is shown to be way more effective in a long term as compared to stretching plantar fascia or calf muscles.
Another thing to note is that there is no magic bullet that will help all people and if these treatments fail over the course of many months or years, one should start with other treatments such as shockwave therapy and injections. Newer approach is to use PRP for plantar fasciitis instead of cortisone.
Correct
What is the windlass mechanism? Thank you😊
@@ColetteO_ Basically how the arch moves under normal walking gait think of it like a shock absorber!
Hi 👋 how's it going I have a question to ask? Are single leg romainian deadlifts safe on the back.
When the pain is in the heel of the foot I heard to use shoes with inclination forwards... What's your feedback? Thanks Doc
I've been advised NOT to walk bare feet due to having PF ..yet I used to love walking around my home barefoot
I was told the same and I couldn’t break the habit. So I got some copper arch supports off of Amazon that Velcro onto my foot. They’re about $20 and really help.
@@briarrose29Hi. Can you share the exact name of the copper brace you got on Amazon please? Thanks😊
@@ColetteO_ “ Copper Fit Health Unisex Arch Relief Plus with Built-In Orthotic Support, Black. “ they’re on sale for $15 right now
3 steps? No pun intended??? 😂😂😂
Good one Lisa ❤
😂
Someone said that not favoring it, even when he had to walk much slower, made all the difference for him, seemingly overnight
One question: I switched zero drop & wide toe box shoes and I don't feel the need to put my 3/4 orthotic underneath for arch support as I did in more usual court shoes with a lifted heel. I am thinking it is less likely I am over-pronating in the position my foot is in with this new shoe, and secondly, that I am less likely to roll my ankle to the outside (the usual "sprained ankle" movement). Is that true? Thanks Bob & Brad & Mike. (ps. Make regular visits, Bob!!)
I’ve been alive 50 years and have had narrow area in my shoes for years. Why all of a sudden is it a problem and causing me pain? That’s what I want to know.
Hi Bob, recently when i do my sit n stand or towel crawl with my feer. The area around my ankle esp arc area feel v tired...pls advise what i should do?
Hello just wondering what show was the zero drop with cushion. The black pair, with a green sole.
I would like to know what the name of the brand is for the night splint. I could not see the name on the side of it. Thanks for your help.
NOT sure about ALL NB
(New Balace) tennis shoes, BUT, the one's I've purchased for the past seven years all have a wide toe box. 😃
(I'm an older female)
That's good
There's a difference between a wide toe box and a foot-shaped toe box. ALL New Balance shoes angle in from the ball of the foot to the tip of the shoe in a V shape like shown in this video. That causes bunions, etc. regardless of the width because they are widest at the ball of the foot instead of the toes. Only truly foot-shaped shoes work well, and will be able to be comfortably worn with Correct Toes inside.
@@Rungolden1thank you for your comments. What brand and models of wide toe box shoes do you like? Thanks
What about inserts in the shoes that are otc,?
I think I finally know where my plantar fasciitis comes... I allways sleep on my left side, resting right foot on top of left foot, and I've noticed that the ankle bone rests on the begining of the muscle that starts on the heel.... hmmm... interesting...
Do you have a solition to the shin splints syndrome. I am having it chronicly on my left food and I am confident that it stems from me walking wrong....
Exactly use crocs. You can’t have issues with plantar fasciitis when you have a broken hip.
So many sneakers are elevated. I got the xero shoes recently, which I think are way over priced!! The flat sneakers really does take getting use to. I like walking and lifting weights in them. Running though is too much for me. I’m not sure if I can get use to that, plus they look sort of goofy. But my other new sneakers (asics) are crushing my feet when I run! I am feeling a bit of foot pain. I’ll never buy those again! Why do they make sneakers to cause us more issues!? Does it help a little to stretch the sneakers with like a shoe stretch? Best
-Please recommend other flat sneakers..
Awwwww Bob!
Started wearing sketchers slip ins , like wearing slippers, and broad. I started getting pain.
I normally am barefoot around the house and my go to shoe are boat shoes (sailor) or runners. Heard sketcher are a bad design as too cushioning and not supportive of ankle. Thoughts??
I had plantar fasciitis or so that’s what the podiatrist had told me. Orthotics and all none of it helped. Turns out it wasn’t Plantar Fasciitis. It was Psoriatic Arthritis. We found out about it once I started taking Skyrizi. Not only did my psoriasis go away but also my foot pain. Been pain free for over 2 years. If nothing works with your podiatrist Talk to your dermatologist. It maybe something else. Monoclonal Antibodies is what did the trick for me.
Bartonella is also a cause of PF.
A course of Bactrim can clear it up.
Yes same with me. I haven't found the right medication yet, very interested to research what you have taken. I've also had tennis elbow, golfer's elbow, costocondritis (inflamed ribs), shoulder rotor cuff problems - basically so many joint issues. It is called enthesitis, inflammation of where the tendon connects to the joint. Strange thing is I don't have the skin issues, but fingernails are very brittle and I have digestive problems.
I will certainly research your medication, I've just been resorting to quick bursts of steroids when I get a lot of pain.
What the brand name of those shoes?
What if you have a high arch how does the shoes you are showing, help
Do the zero drop shoes really work for people with high arch?
Go to a PT and get evaluated!! Great vid guys.
Thanks!
Unfortunately, so much information on this subject that contradicts itself.
Like what?
Crocs are horrible for aggravating plantar fasciitis, no support whatsoever, but they do help with Morton’s neuroma. Zero drop/ zero rise shoes do help.
What about shoes with a negative heel? Like the Kalso brand? They really helped my plantar fasciitis years ago, but lately, it seems to have returned with a vengeance!
Toe Separater? You showed it but can’t seem to find the link(?)
The new guys voice is very high pitched. Not sure if that’s how it really is or if it’s bad microphone or sound editing settings. It’s seriously high pitch
wonderful, thank you. It makes sense. I will do it. It's this or the doctor - no, no, no
?is tender knot on bottom center of foot from plantar fasciatis?
Great video, thank you. I sleep in hard shell splints but would like some splints like Mike was wearing. They are not in your store - please can yo tell me where I can buy those splints? Thank you.
The Brand is Mars Wellness, hope this helps!
@@caracaplinger1860 Thanks so much for that info. Good Grief it is so expensive.£98 for one, and I need 2! So I was having a look some that seemed similar, and found them only to find they are 'one size' fits all.....excuse me, but how can a splint for a Size 10 also fit a Sie 5? So I guess you get what you pay for?
Can you just ignore it, and have the area just adapt?
I started running, and first was sore calves, then whole bottom of the foot, no it focused in the heel.
If I am walking around or running, I feel no pain, but if I relax for like an hour (either working on a computer, having my feet up watching a movie, or sleeping) when I get up , I get sharp pain in the heel for the first 10 minutes of walking around, again.
Where is Bob? Miss him 😊
Bob is now working behind the scenes!
Oh thank you he is greatly missed.
Anyone know what kind of black shoes with that green sole is??
I went to the link provided Northwest Foot and Ankle and upon reading contributing factors causing PF were poor foot biomechanics yet later it appears they do not recommend orthotics . Why ?? If you do suffer from poor foot movement why would it not be beneficial to have a podiatrist help "fix" that problem with orthotics ? thats weird . Also along with not recommending foot orthotics was the comment of NOT wearing night splints which is bizarre as you have just given that technique a thumbs up . Also a large number of running shoe /trail shoe you-tube influencers which I follow also have stated repeatedly that wearing very low to zero foot drop shoes puts more stress on the achilles tendon and calf muscle - they always lean towards a shoe with a 6mm -8 mm drop difference , many leaning toward 8 mm plus .. I realize every persons preference is different however if you have tight foot tendons possibly attributed to tight calves then its reasonable to think your achilles , the connecting factor to both areas is under seize at the moment . WHY burden it more with a low to zero drop ?
Wishing you all well gentlemen especially Bob : )
You're comments make a lot of sense. It's there a specific brand and model of shoe with the 8mm form that you've found you like a lot?
Would riding my bike help this problem
Where is Bob?
@sandra B I pray to my God to give him health and peace. ❤️❤️❤️❤️❤️. Love the duo.
Bob is working behind the scenes now
I have recently got over a 4 month period of plantar fasciitis,mainly through regular stretching & a night boot,however I have now developed a 2" lump under the ball of my foot which is painful, could this be plantar fibroma? How can I treat this? Many thanks from Sheffield UK
Thanks for reaching out. Unfortunately, we cannot answer individual medical questions online due to everyone’s situations and bodies being unique. We try to provide general health and wellness information to our viewers, however anything beyond that, we would have to suggest you consult a professional in your area.
When you have pain on the bottom of the heel, what is my problem?