HEEL PAIN - GONE! How To Treat Plantar Fasciitis At Home
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- Опубликовано: 5 июл 2024
- The best stretches and exercises you can do at home to eliminate plantar fascia pain. Home treatments for plantar fasciitis from a doctor of physical therapy! Safe and effective exercises designed to eliminate the heel pain on the bottom of your foot.
LINK TO LACROSSE BALL: urlgeni.us/amzn/massageball
WHAT IS THE PLANTAR FASCIA?
The plantar fascia is a thick ligament that supports the bottom of your foot. It starts at your heel and fans out to each of your five toes. The primary function of the plantar fascia is to support your arch, absorb shock while weight-bearing, and even return energy while we are walking or running.
WHAT IS PLANTAR FASCIITIS?
Because of its location, structure, and function, our plantar fascia is under constant tension. If this tension is excessive, the resultant stress through the ligament can cause pain and inflammation in the plantar fascia. Left unchecked this pain can even lead to micro tearing and scar tissue. This makes this condition incredibly painful and very difficult to treat.
PLANTAR FASCIA PAIN
Most often pain from plantar fasciitis is felt on the bottom of the foot right up against the heel bone. Occasionally patients will complain about it in the arch of the foot or other places along the ligament. It’s very painful to the touch and very painful to walk/stand on… especially the first steps you take in the morning.
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BEST TREATMENT FOR PLANTAR FASCIITIS AT HOME
The following are the recommendations I give to all my plantar fasciitis patients in my physical therapy clinic:
REST: If you are a runner, you need to decrease your miles. If you enjoy going to fitness classes, you might miss them for a couple of weeks or decrease your intensity. If your job requires that you spend a lot of time on your feet you can get a cushion pad to stand on. You have to give the ligament a break from the stress that caused this pain in the first place.
ORTHOTICS: Orthotics with a good arch support can also help this problem. They can provide support to the plantar fascia and disburse weight-bearing forces more evenly along the ligament to minimize stress/pull along the plantar fascia. You might have to experiment with a couple different pairs until you find the one that’s right for your foot shape, but here’s the one that I typically recommend as a starting place: amzn.to/2N4zvYQ
ICE: Icing your foot can be a great way to decrease inflammation in the ligament. I typically recommend you apply ice for 20 minutes at a time and then do that multiple times throughout your day.
DEMONSTRATED IN THIS VIDEO:
DEEP MASSAGE: The ligament is very difficult to heal because there’s not a good blood supply to it and it’s susceptible to scar tissue accumulation. Deep massage to the bottom of your foot can be an effective means of fixing both these issue. It’s painful, but stick with it. As it improves so will your tolerance to massage.
I recommend a rolling pin, lacrosse ball, or frozen water bottle
STRETCHING: Performing the right stretches the right way is probably one of the most effective means of treating plantar fasciitis. You have to decrease the tension in the ligament in order to heal it effectively. The exercises demonstrated in this video are the best at achieving that objective.
GIVE IT TIME
The hardest thing about treating plantar fasciitis is being patient while it’s healing. This can be a TOUGH one to treat because it takes a lot longer to heal. This is because your foot is under constant stress and when it’s irritated it stays that way for a while.
Be consistent with these techniques and you should see a significant improvement after 10-12 weeks.
![BEST Heel Spur Treatment [Heel Spur Removal, Stretches & Massage!]](http://i.ytimg.com/vi/IC56kAUa5kQ/mqdefault.jpg)
During my middle years, I put on 50 lbs. I got plantar fasciitis and hobbled painfully out of bed every morning. The doctor recommended getting orthotics. Instead, I lost the 50 lbs (eliminating the obvious and going low carb) over about 7 months. The plantar fasciitis just went away. To get at the core cause of the problem excess weight needs to be shed. The feet are not designed to carry 30, 40, 50 or more excess pounds. It sounds like this video has helped eliminate some of the pain. Eliminate the problem not the consequence. Get to a healthy body weight.
This comment hit home for me , I had a neck injury and was bed and recliner bound. Gained 45 lbs and one e I got through that I went right into work which calls for a lot of walking and standing. Plantar fasciitis came in slowly and then all at once....I'm realizing I need to go into caloric deficit before I get into major working out to lose the weight. Thank you for helping me confrm this👍
Thank you so much!
I suspect my weight gain has contributed to my heel pain. I am hobbling all over the house too. Especially when I get up out of bed.
@@4and20blackbirds Clearly it was the main factor for me. It's not a guilt trip. People need to know this. Nowhere in this video is weight mentioned as a possible contributing factor to plantar faciitis and losing the weight a possible cure. That omission is a glaring gap in the conversation. I have been busy on my feet all my life and never had it until I put on weight. People need to stop pussy footing around about the impact of obesity on the body. If you don't mention it because you don't want to hurt their feelings, you're not doing them any favours.
😊?😊😊😊😊😊😊😊😊😊😊
I am a licensed medical massage therapist in NYC. This is the video I give all my clients for PF self-care. Awesome!
I appreciate it!
@@toneandtighten Excellent! Just developed this and it is a real inconvenience to be honest. Have 1 paid of Orthofit arch support deep heel cup sandals I purchased long time ago that coincidentally, is all I can wear right now so have to get this resolved. Going to follow this plan and hope for the best. Thank you for this video!
I just wanted to say thank you, I’ve had this pain for months and I can’t waste the money for something as small as pain, one 10 minute video from you and I’m finally able to walk without hurting. The relief you’ve given me is astounding, thank you.
Oh, wonderful news! You are so welcome!
Don't do this, I made the pain worse & did more damage. Look up Dr berg on RUclips, he says it's to bend you're foot the opposite way & it really works & is instant pain relief. Take a look it really makes sense
for how many days u went through this exercise
I’ve been doing it once or twice a day every day for the past month but I got relief the first time I did it
@@royporter1946 very nice thanks. I just got this pain yesterday lol so annoying.... welp
I’m a distance runner who struggled with PF all of 2022. In Jan 2023 I started seeing a running physical therapist and started doing some prescribed exercises for it. Those helped but the past two weeks since doing these towel stretches, my PF has almost finally cleared up. I was even able to do an 80 minute run the other day with no pain and no issues the day after. This stretch has worked better than all the physical therapy I’ve been doing since Jan. Still doing my exercises though to make sure to keep the foot and calf strong on that effected side.
That is amazing! Thanks so much for sharing!
Very very powerful 😊
I am excited to start this now... Thank you for leaving this comment. Giving me a sign of hope..
My mum has police foot but she is a criminal (retired)
If you read this I wish you the best and get better.
Thank you so much, world gamer! I appreciate your kind words!
You’re the best physical therapist I’ve ever seen! You saved my life twice. I had a severe sacroiliac joint pain and you helped a lot with your videos and now after watching this for 3 days my plantar fasciitis gone. Thank you from the bottom of my heart!
I appreciate your kind comment so much! It is my pleasure to help!
I’m 74 and developed PF from line dancing six hours weekly for several years wearing regular running shoes. I lost 20 lbs; did stretch band and stair stretches. BUT I also purchased Fuego dance shoes/sneakers for class. AND I bought OOFOS recovery slippers (amazing) to wear around my wood floored house. I’m pain free👍🏻👍🏻
Probably the clearest video on the subject that I have seen.
That frozen water bottle trick and clinical reasoning is Genius 🙏🏼
Wonderful! I am so glad that worked for you and thanks for sharing!
Thank you. I’ve had heel pain for some time now. My doctor suggested similar exercises to alleviate the pain but your video clarified it further for me.
Great, Albert! I am glad this video provided more information and I hope these exercises help!
Did it ever go away
Dr Jared - I got immediate relief after doing the stretches, especially the stairs stretch. I've also been fortunate to find your back videos a couple of years ago. God bless you!
Oh, wonderful news!
The best stretch I’ve found after 13 years of trying is like 7:10 standing lean into wall keep back heel on the ground BUT the Key is the foot you step forward you cross it in instead of just forward. Made such a huge difference for me. Also Hoka shoes only!
Good luck. with those foot coffins you’ll need it
I’ve dealt with this myself and really like your suggestions. I do have one recommendation based on my 30 years of teaching ballet and working with this issue. Yes, roll and massage first but please don’t ice the area until you are finished with the massage with the ball and stretches.
Thanks for sharing!!
Thank uou for shatong your expertise Doc, it really help
Opps I saw this after icing
My acupuncturist suggests soaking the feet in hot water with epsom salts first, then do the massage exercises. Highly recommend acupuncture treatment with a licensed practitioner, when PF flares.
Thank u may god bless. U
Great video! Thank you for explaining the PF and thank your for the stretches. Are there exercises to strengthen the PF?
Yes I currently just discovered what plantar fasciitis is and how painful it is. I've been hobbling around for 2 weeks. I hope this gets me back to normal soon. it sure hurts when doing it, but no pain no gain. Thank you for the easy to understand video
I hope so too!
how are you doing? did it get better
Aggravating the pain slows down heal,no pain is where you want to be.Thid is up front knowledge
So KIND & RESPECTFUL to those SUFFERING NEEDLESSLY
Thank you so much for this info, this is my problem right now, so right on time.
God bless you for sharing.
You are welcome, Agnes! I hope this helps you and thanks for commenting!
I couldn’t put my foot down for days, but with your video my pain is completely gone. You are amazing! Thank you so very much! Bravo ❤️
You're so welcome! That is great news and I am happy to hear that!
How long until your pain was gone
I’ve struggled with plantar fascia,achilles pain, and tight calf’s for a few years now.. awful pain that’s really effected my movement practices. I’m very excited to do this for 12 weeks and see how it helps.
I hope it helps!
These are the best exercises offered on RUclips so far. Thank you! I also really appreciate you warning “it’s going to hurt and suck but keep going” otherwise one might think they were exasperating the problem and stop doing the much needed exercises. I’m hopeful that consistent and daily exercises will send this asshole pain out of my poor foot.
Thank you so much! I am glad you are finding this video helpful and I appreciate your comment.
Thank you so much. I had this pain for over a year. After watching your video, I started applying it and can feel the difference within few days. Once again Thank you
That is wonderful, Rahtul! You are so welcome and thanks for sharing!
Thank you ever so much. Your video is great for SENIORS!! We"re no longer active like younger people and your video simplified it for me. I recently got diagnosed with PF have been using inserts for high arches last ten years. My question is when I do an exercise and pain is gone, I can walk with no pain. Should I limit the amount of walking. Stop and rest.
I'm about to try these. I have had pain in my heel for almost two years now, at varying degrees of pain. I've never seen anyone, but recently seen a physio about knee pain (in my opposite knee, so likely because I've been compensating for my heel). I've been told several times I've got tight calves. So I look forward to trying to get rid of this once and for all.
Thank you for providing these very helpful and free "community" videos. You probably have no idea how many people you help - but I bet you it's more than you know.
I have been really suffering with painful feet. Ignoring it has not improved things. I am very encouraged by these stretches. Thank you for the generosity of putting this together.
You are welcome! I hope they help!
@@toneandtighten 😂 I laughed when you said ignoring it won’t make it go away… tired that for a while lol true.
First time I heard anyone address the Achilles Tendon pain with the foot pain. Thank you so much. Going to be doing these stretches religiously!
You are welcome, Roseann Rohr! I hope these stretches help and thanks for sharing!
I have suffered from plantar fasciitis for many years and I have tried many different treatments like cortisone shots, stretches, anti inflammatory drugs, icing ,heating bath, wave shocks, therapy etc. and nothing works except deep massage using leather ball at least twice a day especially in morning before getting out of bed and before going to bed in addition to light stretches and comfortable shoes. Awesome video and everything you mention is right to the point.
Sorry to hear about your pain, Omar, but it sounds like the therapies you're using are right on point! I'm glad you've found something that offers you relief. Thanks so much for commenting and I wish you the best of luck as you continue to rehab your foot.
Glad to know to be patient. Been working it for 4 weeks. Seeing improvement but still working out so 2 steps forward situation
I had been in extreme pain for 6 weeks. I’m a nurse, so it just kept getting worse after a shift. This helped so much, Especially the stretch with the stair! Thank you soooo much!
Glad it helped!
Sooo relatable , I'm a cna and i spend 12-16 hours 3-4 times a week on my feet 18k-20k steps a day. And i really was feeling pain in my plantar to the point i was almost limping at the end of my days and this video relieved my pain and I was able to get some sleep. Thank you!
Def do that frozen water bottle on foot whenever u can. Roll foot across. Helps a lot. Bob and Brad (pt on RUclips ) have same great tips too and many more.
Best explanation, and description of actual Musculoskeletal Structure of the foot. I liked how you showed how the Plantar Fascia looks and works. I will start these stretches and will return to post my progress. Like Dr. Beckstrand said: "...patience and consistency'. Very informative and educational. Looking forward to other videos.
Yes, those are the keys! I am so glad you enjoyed this video and I appreciate your support!
Excellent! Totally helped my foot. I’m going to keep utilizing these techniques!
Awesome, Laurie! I'm so glad these helped you!
Hi ,, how are you now ,, i am having same issue for 10 months,, it is increasing day by day,, please suggest me what to do ,,thanks
I was just searching and came across your site. I thank you for this information because I’m dealing with this now.
I went walking really shopping too long with friends in the wrong shoes and afterwards my heel bothered me to the point of walking with a limp.
I’m going to try this.
Thanks
Thank you for sharing these exercises. 🥰I would rather exercise my pain away than take pain meds. 😇
You're so welcome! I hope you find them helpful!
Have you tried these stretches for your foot pain? What did you think? Leave me a comment down below! Also - you know how the first steps in the morning are the WORST?! I have a quick 5-minute routine you can do in bed to help eliminate plantar fasciitis morning pain!! Check it out right here: ruclips.net/video/uod-dBB11hs/видео.html Good luck!
When I get plantar fasciitis pain, I unfortunately get it in my arch. I've tried using the frozen water bottle on my arch before and it felt amazing! Why do some people get plantar fascia pain in their arch? Thanks!
hi everyone ,if anyone else trying to find out how to cure foot pain at home try Alkarno Foot Pain Alchemist (do a search on google ) ? Ive heard some extraordinary things about it and my brother in law got excellent results with it.
It hurt!
I have finally discovered how to treat this painful condition, thanks to your video. You gave a straight, clear demonstration of Plantar fasciitis that I haven't heard in my lifetime. Thanks a million. I am having some relief now and I have just put a 500ml bottle of water in the freezer to utilize tomorrow. 👏
I have pain in the back of my heel when i wake up sometimes. Soooo bad i actually cried out in pain and my pain tolerance is HIGH. My kids heard me and i can't find wtf is wrong.
Also I woke up with tingling in my left leg today. The really sharp pain happened only 3 times in the back of my heel then i dunno if i just slept funny on it or not, I'm scared though because under my armpits the nerve bundles are feeling WEIRD and i can't even sleep on my stomach because for some reason it makes my arms numb! Weird! I sleep on my left side a lot and my uncle told me it runs in my family. He didn't know wtf "it" was though...
@toneandtighten I've looked up what it can be and can't afford to see a Specialist. Please any help??? I can say I've been sitting too much and the floor is a hardwood floor so it makes sense the back of my heel. I used ice and the tingling won't go away. I'm scared because I'm a contractor and labor is the only thing i can make good money at. I've been stuck home because of kids and COVID19 .... so i think i sat on my ass on the hardwood floor and when i run in place to stay in shape i think it's just hurting me so I'm stopping all activity on my feet until i have some kind of confirmation.
I'm showing signs or carpal tunnel in my arms also and i know about the nerve bundles in our armpits and maybe I'm damaging my left side when I sleep... i dunno man... I'm scared and I'm not afraid to admit it for once. I live for my sons so yeah I'm scared. I worked out most of my life, as soon as i turned 40 it seems like I'm paying for it.
Thank you 🙏 I try really works. Thank you once again.
Thank you. You are a saviour!
I only had it three times in past two weeks but will stretch regularly from now on.
Glad it helped!
Thank you so much! My heal is been in pain for a while. This video help me a lot. 🙏🙏🙏
Awesome, Maria! I hope these tips and techniques help alleviate your pain. Good luck!
I have been suffering for 9months the moment I found your video and I started doing the same thing I had a instant relief thanks 🙏
Oh, that is such wonderful news! Thank you for sharing!
Thank you so much. I'm currently facing this problem it's so painful. Will surely try these exercises
Все что говорит здесь врач не совсем правильно , плантарный фасцит возникает от проблем в позвоночнике , я часто с этим сталкиваюсь , и лечение 5-10 минут у костоправа ! С уважением к вам !
THANKS for this video. I just got diagnosed with plantar fasciitis and I never new my heel can get stretched out. Very informative and thank you for the time expectancy for recovery it gives me a realistic outlook. I’ll be back with an update.
I hope it helps!
Loved seeing the model you made of the plantar fascia on the foot skeleton. Makes it so understandable.! Thank you!!
You are so welcome! I am glad you found this helpful and thanks for commenting!
@@toneandtighten im 43 , 201lbs 6'1" and having pain in both my heels when I first get up in the morning. Its a numbing pain in my heels thsts like wow that hurts. The pain subsides but why all of sudden pain in my heels every morning?
Im working 12 hr days and have recently bough insouls for my work shoes because of the pain but no change.
That is amazing video because I have got a pain in my heel so hopefully I'm going to give a try thank you
Thank you, Ryasat Khan! I hope this helps!
Thank you for existing
I used this in combo with Cindy's towel toe-grab exercises with great success. I have struggled to walk my dogs this past week and, while still taking it easy, I will be able to at least walk upright today - thank you! I used a clothes dryer ball (great for teething puppies too!) for the foot rolling. I will also be getting my feet in the local lake each aft despite the cold. Salt water is loaded with magnesium chloride.
Thanks for sharing!
Thanks for this video, Jared. These exercises works very well. I'm just recovery form an ankle sprained and I noticed that I started to have some pains in my heels the moment I did these exercises the pains subsided by a huge margin.
First video I watched about my foot pain. I tried your stretches and a few minutes later I have 80% less pain. I'll be doing this routine every morning and night. Thank you so much. 🙏
That is such wonderful news, Daniel! I am glad they helped and thanks for sharing!
@@toneandtighten my pain is more toward the back edge of the heel. are the same stretches and ice recommended still for that area of heel?
@@toneandtighten does doing more reps speed things up? is 6 sets better than 3 sets? thanks
Thank you so much for this video. I've been struggling with it for over a week and I've tried all sorts of different stretchs and I've found the stair stretch worked the best for me. I'll keep doing this stretch and others till it heals. Thank you again for this video.
Great news! You are very welcome!
Just started suffering from this -this is an excellent exposition of the problem and some possible solutions.Excellent.(I've looked at a whole lot of videos on this-this is one of the very best)
Thanks so much! I am glad you found this helpful and thanks for sharing.
I had ORIF surgery on my right ankle 6 months ago. I am a 72 year old female. Thankfully, after much rehab I am able to walk well and drive. I occasionally still have slight swelling and pain. I recently developed fasciitis in the right foot that was so severely fractured. After doing these stretches only a few times the fasciitis pain is gone. I will continue the stretches as it helps my entire ankle area. Thank you so much.
Ive been struggling with tight calves for mobths..thank goodness I clicked on this video..just done the exercises and I can walk downstairs without pain. Thank you thank you 🙏 Will keep practising! 😊
I am so glad this helped and you are feeling better!
From Jamaica 🇯🇲 thanks Doc ....keep up the great work
I ended up in the ER a few weeks ago due to my right heal and arch hurting (especially when first out of the bed in the morning) and I had no clue what I did to it. The ER Dr did X-rays and everything looked good, so then he gave me a steroid and anti-inflammatory meds. It helped...but within days of stopping the medication, it was back to hurting and causing me to walk with a limp. I then went to a local clinic and the Dr there surprised me. She didn't prescribe any medicines at all. She told me to roll my foot over a frozen water bottle, get insoles for my shoes/boots, and look this up on RUclips. After watching this video and using what I learned here, my foot is feeling a lot better in just a few days. Thank you sir!
Great tips for everyone! I started my stretches below and I can feel rhe difference already. I added a little lotion to the soles of my feet before I do the first set of stretches. Thanks so much for making this video👌👌👌
Thanks so much, Veronica! I am so glad you found these stretches helpful!
Thank you for this video. I've been doing some exercises 3x/day for 2 weeks and felt like I "should" be better. Your comment about it taking 10-12 weeks is very helpful (though somewhat disheartening). I'm a super active person and it's been very hard to try and be careful about how much I'm walking.
Yes, patience and consistency are key here! I hope you feel better soon!
Thank you I will try these stretches! Thank you 👏🏾
Thank you that was so helpful this is the first time I’ve ever experienced this pain
You're so welcome! I am glad this video was effective and thanks for sharing!
These are the best stretches I’ve come across- they gave immediate relief!
Oh, wonderful to hear! Thanks for your comment.
There's a moment during these anatomy videos where you just say - Wow, our creator is amazing.
Do you mean the Content Creator (TaT), then yeah, I agree with you. But, if you are referring to a Diety, I'm not sure They should get much thanks -- if you'd had Plantar Fasciitis, you'll realize what being tortured in Hell is like.
He is truly amazing
There’s many moments in life including these anatomy videos but even more science class where many people say - Wow, evolution is amazing. And lots of points in anatomy class where you think - Wow, evolution didn’t really work out here…
O yeah, hehe 🇬🇧
Totally! 😂🙏
Great thorough video. You answered all my questions. Thank you.
Maybe a video on shoulder tension?
Muchas gracias por tu explicación
Thank you so much, for making this video, to guide people with this condition, I was a runner, but now I have this condition and I suffer excruciating heel pain and pain towards the acchillies tendon is very tight in that area, I also have very tight calf muscles from the running, I used to do. I watched this because I didn't know how to do these exercises correctly or for how long and how often a day and how many times a week. This advice was so great, as I was able to see how to follow these exercises, properly and correctly, I now feel more reassured that I better understand how to do these, great video, very helpful. I gave thumbs up, and I subscribed, Thank you. Laura in uk
You are welcome, Laura! I am so glad you are finding these effective and thanks for sharing!
Thank you for helping me understand what this pain does and how to find relief. Blessings
You are so welcome, Alia Johnson! I hope it helps you!
Well explained. I'm definitely going to start these exercises. Thank you.
You're welcome! I hope these help you!
Thank you sooo much. I needed this so much. A few more different stretching that I haven't see to do. So helpful
You are welcome, Rachel! So glad it has been helpful!
Great video. I'm recovering from heel and first metatarsal osteotomies and ligament reconstruction and I'm having horrible pain. I was supposed to start partial weight bearing last week (6 weeks post-op) and my pain was so bad, I thought I was going to have to go to the hospital. This gives me some hope.
Thank you! Good luck in your recovery and I hope this video helps!
Doctor please let me know if plantar facilities can we heat permanently bye exercises because I am suffering with this from 8 months with this problem so please let me know if it can be held I am respect to be held Mrs Gomesc😭
If you have plantars and really want to end the pain. This advice will cost you nothing and you can get rid of the pain. This is what I did POINT your TOES wherever you are anytime you think about it just point your toes with or without shoes. Also in bed point your toes in any position you sleep in depending on the severity of your pain it may only take 2 weeks but it is not temporary. I can't believe how much money I spent on shoe insert and recommended shoes lotions and potions and all it took to correct the pain was pointing my toes!
I did this while listening to the video, went to the comments and found yours and started pointing my toes , when I got up the pain wasn’t there anymore, thank you so much for sharing your experience too. I appreciate it as well as this video very very helpful.
Thanks for the information. It is so informative.
Doc you rock
Thank you so much
Keep going
Thank you for such a thorough explanation. I’ve been having issues with my plantar fasciitis for a few months. My pain is on the outside of my left foot. I’ve been stretching, but after watching your vid, I realize I have to step it up a bit.
Knowledge is power. Thank you.
You are welcome, Marie! I hope you start to feel better soon!
@@toneandtighten Hi I just saw your video. I'm having the same problem that Marie is having on my left heel. Thanks for the bottle of water into the freezer. And the exercise tip that I'm might do with you.
So thankful for this video. Just 2 days of your instruction and I am without pain. I would have never believed it! You are wonderful, thank you 😊❤
You're so welcome! What wonderful news!
Really I will do today's lets see😮😮😮i so hurt right now so much pain in heels😭
As soon as I did my exercises it worked.thanks
This is FANTASTIC information,the video is educational, informative and straight to the point,thank you kindly for sharing
I appreciate that!
So glad that this was not another clickbait video and after having this excruciating pain in my left heel for 2 months these simple exercises with all items readily available at home ABSOLUTELY helped and immediately after the rolling exercise I was able to walk like there was no pain at all. Don't know if this is a temp fix but I would certainly continue the exercises for upcoming weeks. Many thanks Doc
Wonderful news, Harris! I am so glad this was effective!
How’s your foot pain now after starting stretching one year ago?
@@tomunderwood4283 @tomunderwood4283 My foot pain has completely healed and I no longer feel any pain or discomfort walking. I dont if it were these exercises that healed my pain or it just went away overtime but the roller exercise in particular made my pain a lot better immediately after the first try and I did these for 2-3 weeks and then the pain just went away.
Thanks for the excellent tips. Looking forward to giving the exercises a try. As you said, we’re always moving and as I walk to and from my workplace (and walk the dog!) is there any stretch/exercise that can be incorporated while stopped at an intersection? Along with that, can you recommend the best footwear for plantar fasciitis sufferers?
Thanks if able to help.
Well done BUT most importantly was your comment on " it's a hard thing to treat because it's a hard thing to rest ." People have to really understand this and that is why Physical Therapists are the right profession to handle this non surgically. Good job !!!
OMG! 🥹 THANK YOU SO MUCH !!! I Been in so much pain for the last 2 -3months and I just tried the stretches and feel so much better already. I’m gonna keep doing them. Thank you so much 🙏🏾🙏🏾🙏🏾
My pleasure!
Brilliant and simple demonstration and lecture. Thank you!
Thanks so much and you are welcome!
I really started to flare with this when I started to incorporate rope jumping into my cardio. I love it and don’t wanna stop, but my right heel is so painful and difficult to walk. I change out my tennis shoes often too. I am a nurse and work 12 hour shifts and on my feet almost all day. I pray these exercises work fast. Your videos for my knee and shoulder really have helped me in the past.
I hope these help you, Monica!
Just a word of advice..I'm a Personal Support worker now and was a hairdresser for 35 Horrible foot pain most of my life..at 57 still excise weights and cardio..on June 15 ..I was skipping rope to get a little extra cardio in...and broke my foot..just saying that I pushed it to hard and 2 much trauma to my already painful feet..no more jumping 4 me..not worth the risk and I'm all summer in a cast😟
Has it healed up any ? when I started doing jump rope and burpees mine flared up good and has been hurting for about 8 months. Now . I got two injections in each foot and still no healing .
I’ve been jumping rope for last 3weeks and around 1 week ago i had this pf pain and i couldn’t jump properly until now. its really bothering me.
Aaron Josselyn no not better yet
Great video As always! Is good to use foam roller like the water bottle? Can i run if i don't feel pain while i do it but only when i stop? Thanks a lot your tips works very well
Love your videos thank you! I'm getting better not only with plantar fasciitis but back pain and calve pain.
You are welcome! I am glad you are finding this helpful!
thank you I was gonna ask you about this type of pain in your last video but my internet fail so I wasent able to comment, but I'm glad that you put this video today. I been having this problem For couples of month and the orthopedic Dr. had given me couple of options surgery, an injection, special shoes, therapy, and last the streches so I told him I would start with the streches first, but he only gave me two types of streches to do, but your streches are better, so I'm gonna do those too,
Oh I'm glad I posted this today then, Yolanda! Sorry to hear about your foot pain, and I hope these other options help you out. Good luck!
You are amazing. You explain so well, very visually 🙏
Thanks so much!
Thank you for the information. I don't have a lot of serious pain on my left heel, but it is kind of irritating and I had to take a break from my workout schedule. I'll be starting it from today.
I think that when I do these exercises will help me I didn't know about Plantar Fasciitis I thought it was my ankle, and calcaneus I have no idea about this. I'm in my 50s and I like to walk at the park for 45m to an hour but one day I felt this sharp pain in my foot, I did change my running shoes it helped but not much. I'm so glad that I find this great video I just wanted to say thank you for giving me peace of mind because it can be cured. Ufff!!! what a relief. You got my like and new subscriber. God Bless you!
I didn’t know there were exercises. I’ve been in so much pain for the past few months, almost to the point that it’s crippling.
Starting tomorrow 👍🏻
I am sorry you are in so much pain, Julie! I truly hope these exercises provide some relief for you!
You can also try acupuncture...worked for me. Massage gun for maintenance.
Hi Jared, thanks for making this video - I have been exercising at home the past 3 or 4 months doing HIIT about 4 or 5 days a week. I do do some basic warm ups but clearly isn't enough - my favourite exercise for getting my heart pumping is sprinting on the spot and the last month or so I have had increasing heel pain daily, mostly noticeable imediately after waking up (really stiff feet/heels/calves), leaning over to pick stuff up (or squats which I'm now currently not doing) and now even in my exercise when trying to do my sprints. I am assuming after loads of googling that my problem is plantar fasciitis, and I just tried your rolled up towel bent knee calf stretch and it was imediate relief so will start to do the other stuff you recommend too! - Sorry I meant to ask a few questions too if you see this comment; 1: Can I still carry on doing my HIIT whilst I do your stretches/exercises? And 2; Would you recommend trying one of the wooden foot rollers you get too? Or just stick to what you have in your video (towel/bowl etc)
Thanks for making these videos. You are a really great teacher.
You're very welcome!
Great easy and effective at home exercises! Thank you! 🌟🌟🙏🏻🙏🏻🙌🙌
Glad you like them!
I love how you don’t have a bunch of ads.
Wow okay. I just did the towel exercise for 5 minutes and my feet immediately feel 10x better than before. This is the first time my feet haven't killed me in several months. Gonna do these exercises and update after a month. Please remind me if you come across this comment!
Great to hear this helped!
How are the towel stretches going on your foot?
@@tomunderwood4283 haha. Forgot about this. I did the towel stretches for about a month. That helped a lot. Then I bought new boots with a reputation for comfort and that was the game changer. I'm still on my feet all day on concrete/asphalt and my feet dont ache anymore
Very good effective video for planter fascitis
Wow, these really do work. Did them in evening and next morning was able to bear weight on my foot. Not 100 percent but pretty close. Thank you so much. I will continue to do these. Thanks 🙏
Fantastic news!
I am so thankful for this video did one stretch and felt the difference. It alleviated about 8/10 of my pain. Amazing!
Great news, Karon! You are very welcome!
Great video and good exercises ..besides the heel area in pain I have my big toe that hurts..it's like I want to crack it but it doesn't crack 🤦♀️ is this also related to the plantar fasciitis? Thank you !
Wonderful, I had no idea. Thank you. I am grateful in my heart for you.
Glad it was helpful!
Wow...Another amazing video that I am so happy you made...you show and explain everything beautifully...Thank you so much for making these great videos about this. I will be looking for more.
You are so welcome!
I got basically instant relief with these exercises. Thanks so much. I'm going to do them every day.
Oh, that is wonderful news, Matt! Thank you for sharing!
Thank you for this video. Have had plantar fasciitis for years. It has been pretty good for the last 18 months to 2 years. About three weeks ago I’ve developed a flare up. Along with achilles’ heel pain. You have a couple of stretches I haven’t known about, I’m adding them them to my routine. Will let you know how it works out. The towel stretching helped give me some immediate relief after the first cycle.
Thanks for sharing! Best of luck!
Thanks for giving me hope and I intend to take the exercises seriously.
My pleasure! I hope it helps!
I thought I had this because of new shoes, I’m exercising intensely 5-6 days a week, but now I know what’s going on with my foot and how to put it right. Thanks 🙏
Love your channel and instructions. Your stretching/strengthening exercises for my back worked wonders. They will always be apart of my exercise routine from now on.
I've had plantar f. for several years (2+) and over the last 12 months I have been walking extensively for 2-4 hours/day for 3 days/wk. but my plantar f. hasn't gone away. I used to jog and did so for 30 years without a single problem! (Unless I tripped and fell. Getting old is not fun.) Then I had surgery, not related to exercise or my feet, that sidelined me for about 6 months. Then another surgery but this one was worse and again I was sidelined. I put on weight and got out of shape. I began walking after each surgery almost immediately and that's when I developed my plantar f. bilaterally. ( I didn't realize it at the time that it was plantar f.) That was about 2 years ago. Then 13 months ago I began walking (again) to drop my weight and get back in shape. About 6/7 months ago I found I could jump rope again without any discomfort while jumping rope. It seems that I do have pain later on in the morning after jumping rope. Because my plantar f. has not resolved I have decided that it may be best to just work the stretching/strengthening exercises for plantar f. and quit my walking and jumping rope routine completely. I will still work the back and plantar f. stretching/strengthening exercises you recommend. I also do some upper body free weights and some light calisthenics.
? My question is do you believe it's best to quit the jumping rope until my plantar f. is healed? I've about decided it's the only way to get rid of this problem. The problem is that I can't tell if the jumping rope aggravates or slows the healing process for my plantar f. I'm up to about 22 total minutes of jumping rope and I do it 3/4 days/week. I quit jumping rope last week.
Blessings to you and your family.
Any update?
@@sarahacerogers my plantar fasciitis has completely resolved. I also went to wearing a minimalist shoe which I wear probably 70 percent of the time. I am able to jump rope for 35 minutes/3-4 days/week without any problems. I do a lot of walking and bicycling too and from work as the weather permits. I still do the back exercises, core strengthening exercises and some weights. Jumping rope is my primary aerobic exercise with a good bicycle ride on Saturdays as the weather permits. I weigh 155 pounds and I'm 5'10 inches tall and 58 years old. I've lost about 35 lbs over the last 20 months by diet and exercise. I have cut out sweets and snacking, all animal products, dairy and cheese. WFPB.
@@genegroover30 How did you resolve it? cant jump rope because of the pain
@@genegroover30 by minimalist shoe you mean barefoot shoes?
@@leonardodavinci9814 when my fascitis is back i usually focus on stretching and low impact exercises.