👉 In the video, I recommend that you wear supportive shoes for some of the exercises. Here are two good examples: ✅ Hokas: geni.us/GnAq ✅ Asics: geni.us/e1PX 🔥Check out the Plantar Fasciitis rehab plan in the 📱Exakt Health app: geni.us/SIP-TH-cam - The app is aimed at runners🎉Get 1 month FREE with Discount Code: MARYKE If you buy anything via these links, we may get a small commission at no extra cost to you.
I have watched dozens of videos about plantar fasciitis, and none of the ones I have watched have explained it as well as you have. You are creative, and I thank you very much. 🥰
What a great video! I can’t thank you enough. I developed plantar fasciitis from pickleball. I am seeing a doctor. He does not think I have a tear but we are still going to have an ultrasound of the foot to rule it out. The doctor never gave me exercises but just a script for physical therapy. I have been watching online videos and doing the exercises myself which have helped tremendously. The exercises I have been doing are the same or similar but you break it down into the 3 stages which I love. You also tell me how many reps, etc. You are so good at explaining the exercises and showing them being performed. Yours was the first video to talk about incorporating weight in later stage as well as the jumping exercise. Currently I am only in the mid stage. Thank you so much!!
Hello Maryke, I stumbled across your video on line. I have had plantar fasciitis for 12 months and have been to Podiatrist, Physiotherapist and various exercise. I have done the 1st 3 exercises for 2 days on your video. I really can't believe that I am feeling some improvements .it's early days. I will report back on my progress. Meanwhile, thank you for this down to earth explanations and exercises. Elizabeth 💖
Brilliant explanation of the whole strengthening structure of the plantar fasciitis,suffer from condition myself and had orthotics perscribed from podiatrist. It suprises me they never mentioned exercises at all.im only wearing orthotics a short while and to be truthful my feet are not painful but sore every evening after a long day on my feet at work.i went on utube to check out and came across ur video and have started the exercises and the frequencies u mention.thank god exercises are going great so im hoping this sorts my ptoblem.once again thanks for your very helpfull guidelines .
Thank you so much for the information and the wonderful explanations and instruction. My physio relative has also recommended I first see a Podiatrist; as my symptoms are a little confusing😊. In the meantime, I will take things slow as I am not ultra fit (but am gradually losing excess weight, doing ketovore, weights and floor exercises). This is the best video I have seen (and I have watched a lot!!). Thank you again.
I have had three major bouts with plantar fasciitis, in every band of the fascia - medial, central and lateral. I’ve done the Tenjet twice and Topaz once. Minimally invasive surgeries. I had great success with them, but it always came back 3-6 months later somewhere else. It is now slowly inching back for a fourth round again in the medial band. Doctor says no more surgeries which makes sense as this is obviously a mechanical issue, but it is still a gut punch that now I have to live with it for a while. PF was the one injury I could never beat without opting for surgery. But I never truly committed to 6 months to a year of consistent strengthening exercises. Can I work with you directly? I’m ready to commit to PT but I have a very unique case and need to work at a much slower rate than your average 35 year old due to a case of fluoroquinolone toxicity that started my problems and many subsequent surgeries after. I need a specialist at this point. A run of the mill PT has and will again injure me. I’ve watched enough of your videos I trust it would be a good fit.
I'm afraid that I've stopped all my clinical work, so I can't offer you an appointment myself. However, I can recommend my colleagues Ross and Kevin to help with this. They work in a very similar way to me and are also familiar with rehab post fluoroquinolone toxicity. You can read more about them on our website: www.sports-injury-physio.com/meet-your-physios
Great video Maryke, as usual :-) I have done some research on plantar fasciitis but it seems the state of the current research is underwhelming. I feel that tendinopathies, for example, are better understood. It seems like you would prescribe a protocol of progressive strength training which I also think holds the most promise. In your opinion, how long would it take for someone to recover from plantar fasciitis using this protocol? Have you seen patients recover from using such a protocol?
It really depends on how long they have had it for. If it is relatively new case (fewer than 4 weeks symptoms) it is actually more important to off-load the foot but older cases respond better if adding in the strength work - it usually takes about 4 weeks of strength work to notice a difference and most people have really good results in 12 to 16 weeks. Some longstanding cases need a much longer time but it depends on the case.
Dear Maryke, follow up to comment yesterday, what do you advice regarding wearing a supportive tape round the aches of my feet? I have been told that it makes the aches lazy. Thanks Elizabeth
It can be super useful to help the pain settle. We use it in practice a lot and our patients do well with it and are then able to move more and do the rehab that strengthens the arches. So it is not something that ppl should use on a permanent basis but it is something that can be very useful in cases where it is needed. If your foot type is such that you actually do need permanent support, then orthotics is a better long term solution. We are all different so the treatment needs to be tailored to our specific needs. I demo my favourite taping technique here: th-cam.com/video/2oJEE26YpLQ/w-d-xo.html
Hi Maryke. Thank you for your informative videos. Your series about plantar frasziitis is very convenient for me because I have just gone through too much of this injury and put on socks without shoes. The reason for this was that I got such a painful pressure on my little toe through my new trekking shoes that it was not even possible for me to wear my old usual shoes. Unfortunately, I kept walking barefoot at my home even after the pressure point subsided and thus overloaded the plantar fascia due to the lack of support of my shoes. My question would be whether it is enough, in addition to the exercises you show in the video, my old shoes with which I could always walk long distances without problems at the plantar fascia to support the plantar fascia, or whether I should definitely wear insoles.
Insoles are not always needed. If your feet feel comfortable in your old shoes, then they may have enough support. Insoles are sometimes just a good crutch to help the plantar fascia recover to a point where you can then slowly wean yourself off them.
Hi Maryke. I was at the MRI today because of my complaints in both feet. The result is a diffuse ventral oedema of the archilles tendon on both sides, peritendinitis of both archilles tendons, inconspicuous approach of the plantar fascia on the calcaneus on the right and left as well as a minimal oedema in the attachment area of the plantar fascia. So according to orthopaedists, no plantar fasciitis. Do I now have to change my training plan for rehab to the Archilles tendon because of the findings or is the procedure the same? Regards, Thomas.
Hey, love your video! Previously to cope with plantar fasciitis, I did single-leg heel raise and one of my feet developed metatarsalgia (right now I'm coping with metatarsalgia as well smh). How should I proceed if I want to do the heel raise exercise to strengthen my plantar fascia for recovery? Any advice or suggestions help! Thx in advance!!!
You actually will have to cut the heel raises out for a while and first let the metatarsalgia settle - otherwise that can become more of a problem than the plantar fasciitis. Us the balancing exercises and toe scrunches to strengthen your plantar fascia instead. Or if you really want to do the heel raises, do them 1. with very cushioned running shoes on and 2. don't lift too high
Hi Maryke. I probably threw myself back in rehab by increasing too quickly in the calf lifter exercise 🙈 . Instead of starting this exercise as you suggest with shoes and with both legs, I let my orthopaedist persuade me to do the exercise directly barefoot and with one leg. Now I have severe pain under my feet and on the outside again. I also have them when I sit. Especially with the pain on the outsides, I am overwhelmed. Can the pain on the outside, on the outside, on the outside, be a kind of muscle soreness because I don't know if the plantar pain can also radiate until then? Another question mark arises in the context that I have been wearing new Altra Timp 4 with customised insoles for a week, which I only wear for two weeks. Which is also the exact trigger, probably a mix of everything, I won't do anything about exercises until the pain has settled so far that the pain level makes a training meaningful. And what I have not paid attention to all the time and will also slow down my rehabilitation is that at the beginning the pain reduction is not in the foreground, but that the pain through the exercises afterwards does not get stronger. I wish you a nice sunny Sunday, Thomas.
Hi Thomas - It an be super frustrating when you flare the pain up but now you have at least learned a valuable lesson and won't make the same mistake again. As for the pain on the outside of the foot - that is not typical for plantar fasciitis. It is difficult to comment on what that may be without assessing you but the most likely cause is often the peroneal tendon - this video has more info about that and can help you understand if it is that or not: th-cam.com/video/MroDMgDAgJk/w-d-xo.html
@@SportsInjuryPhysio Hi Maryke. Thank you for your reply and the link. According to the MRI of my feet, there is no statement for tendonopathy. The problem actually arose with the Altras in combination with the inserts made for me. By supporting my arch of my foot, I have the feeling of burdening my outer edges of my feet more than before. It also occurs on both sides at the same time and goes away again after a while. That's why I actually suspect my deposits. And admittedly, I burden the outsides a little when I stand barefoot in the shower because I am afraid otherwise to burden the plantar fascia too much. Especially after the three days of the week on which I do my exercises for the treatment of plantar aziitis. Three sets of 12 repetitions squats, then 3 sets with 9 repetitions calf lifts, this time with shoes and half radius of movement as the highest point. Then 5 sets to 12 repetitions towel claws without towel and the same with toes yoga. Finally, then 6 minutes of calf rolls. I still leave out Wading stretches, because I can't tolerate the extra pressure under my feet at the moment because otherwise there will be too much pain afterwards. Or should I rather focus on the calf lifter exercise, as I have been doing the squats regularly for two years and therefore actually cannot be any weaknesses in the upper muscle chain. I didn't get plantar fasciitis through excessive training sessions but through my much too long standing and less that go on hard ground over a period of more than two months. Also during this time, I did my exercises for the gluteal and leg muscles. I hope that you are not annoyed with my execution and thank you very much for your answers. Regards, Thomas.
👉 In the video, I recommend that you wear supportive shoes for some of the exercises. Here are two good examples:
✅ Hokas: geni.us/GnAq
✅ Asics: geni.us/e1PX
🔥Check out the Plantar Fasciitis rehab plan in the 📱Exakt Health app: geni.us/SIP-TH-cam
- The app is aimed at runners🎉Get 1 month FREE with Discount Code: MARYKE
If you buy anything via these links, we may get a small commission at no extra cost to you.
Thank you for the suggestion. We've added it to the list.
I have watched dozens of videos about plantar fasciitis, and none of the ones I have watched have explained it as well as you have. You are creative, and I thank you very much. 🥰
So nice of you
This is the best video on TH-cam for plantar fasciitis, thank you!!
So nice of you
What a great video! I can’t thank you enough. I developed plantar fasciitis from pickleball. I am seeing a doctor. He does not think I have a tear but we are still going to have an ultrasound of the foot to rule it out. The doctor never gave me exercises but just a script for physical therapy. I have been watching online videos and doing the exercises myself which have helped tremendously. The exercises I have been doing are the same or similar but you break it down into the 3 stages which I love. You also tell me how many reps, etc. You are so good at explaining the exercises and showing them being performed. Yours was the first video to talk about incorporating weight in later stage as well as the jumping exercise. Currently I am only in the mid stage. Thank you so much!!
You're welcome, and good luck with your recovery!
Best. Absolute best video I have found for exercises!! THANK YOU 🙏🏻
You're welcome!
Hello Maryke, I stumbled across your video on line. I have had plantar fasciitis for 12 months and have been to Podiatrist, Physiotherapist and various exercise. I have done the 1st 3 exercises for 2 days on your video. I really can't believe that I am feeling some improvements .it's early days. I will report back on my progress. Meanwhile, thank you for this down to earth explanations and exercises. Elizabeth 💖
Thanks for sharing!
What a great video! Thank you so much for all the progressions and the details in how and why to do the exercises!
You're welcome!
Brilliant explanation of the whole strengthening structure of the plantar fasciitis,suffer from condition myself and had orthotics perscribed from podiatrist. It suprises me they never mentioned exercises at all.im only wearing orthotics a short while and to be truthful my feet are not painful but sore every evening after a long day on my feet at work.i went on utube to check out and came across ur video and have started the exercises and the frequencies u mention.thank god exercises are going great so im hoping this sorts my ptoblem.once again thanks for your very helpfull guidelines .
You're welcome, and good luck with your recovery!
I love your video. I have pain on only one foot. My pain is reduced after doing my first exercises. Thank you.
You're welcome!
Very informative and helpful.
Glad it was helpful!
I only did the first 3 exercises and after 1 day I am practically pain free. 😃
Glad to hear that!
You didn't have PL then.
Brilliant . Thank you for all the advice.
My pleasure!
Excellent instructions! Can’t wait to try these
Please do!
Thank you so much you’re an angel 😇
You're welcome!
Wow, this is a great video, ty for this🙏🏿
You are welcome
Wonderful and insightful video!
Glad you found it useful!
Thank you!
Welcome!
This is amazing
Very clear and logical. I will try and report back
Thanks for watching!
Thank you so much for the information and the wonderful explanations and instruction. My physio relative has also recommended I first see a Podiatrist; as my symptoms are a little confusing😊. In the meantime, I will take things slow as I am not ultra fit (but am gradually losing excess weight, doing ketovore, weights and floor exercises). This is the best video I have seen (and I have watched a lot!!). Thank you again.
You're welcome, and good luck with your recovery!
I have had three major bouts with plantar fasciitis, in every band of the fascia - medial, central and lateral. I’ve done the Tenjet twice and Topaz once. Minimally invasive surgeries. I had great success with them, but it always came back 3-6 months later somewhere else. It is now slowly inching back for a fourth round again in the medial band. Doctor says no more surgeries which makes sense as this is obviously a mechanical issue, but it is still a gut punch that now I have to live with it for a while. PF was the one injury I could never beat without opting for surgery. But I never truly committed to 6 months to a year of consistent strengthening exercises. Can I work with you directly? I’m ready to commit to PT but I have a very unique case and need to work at a much slower rate than your average 35 year old due to a case of fluoroquinolone toxicity that started my problems and many subsequent surgeries after. I need a specialist at this point. A run of the mill PT has and will again injure me. I’ve watched enough of your videos I trust it would be a good fit.
I'm afraid that I've stopped all my clinical work, so I can't offer you an appointment myself. However, I can recommend my colleagues Ross and Kevin to help with this. They work in a very similar way to me and are also familiar with rehab post fluoroquinolone toxicity. You can read more about them on our website: www.sports-injury-physio.com/meet-your-physios
Excellent video. Thank you!!
You are welcome!
Great video Maryke, as usual :-) I have done some research on plantar fasciitis but it seems the state of the current research is underwhelming. I feel that tendinopathies, for example, are better understood. It seems like you would prescribe a protocol of progressive strength training which I also think holds the most promise. In your opinion, how long would it take for someone to recover from plantar fasciitis using this protocol? Have you seen patients recover from using such a protocol?
It really depends on how long they have had it for. If it is relatively new case (fewer than 4 weeks symptoms) it is actually more important to off-load the foot but older cases respond better if adding in the strength work - it usually takes about 4 weeks of strength work to notice a difference and most people have really good results in 12 to 16 weeks. Some longstanding cases need a much longer time but it depends on the case.
Dear Maryke, follow up to comment yesterday, what do you advice regarding wearing a supportive tape round the aches of my feet? I have been told that it makes the aches lazy. Thanks Elizabeth
It can be super useful to help the pain settle. We use it in practice a lot and our patients do well with it and are then able to move more and do the rehab that strengthens the arches. So it is not something that ppl should use on a permanent basis but it is something that can be very useful in cases where it is needed. If your foot type is such that you actually do need permanent support, then orthotics is a better long term solution. We are all different so the treatment needs to be tailored to our specific needs. I demo my favourite taping technique here: th-cam.com/video/2oJEE26YpLQ/w-d-xo.html
hello mom This Amazing
Hi Maryke. Thank you for your informative videos. Your series about plantar frasziitis is very convenient for me because I have just gone through too much of this injury and put on socks without shoes. The reason for this was that I got such a painful pressure on my little toe through my new trekking shoes that it was not even possible for me to wear my old usual shoes. Unfortunately, I kept walking barefoot at my home even after the pressure point subsided and thus overloaded the plantar fascia due to the lack of support of my shoes. My question would be whether it is enough, in addition to the exercises you show in the video, my old shoes with which I could always walk long distances without problems at the plantar fascia to support the plantar fascia, or whether I should definitely wear insoles.
Insoles are not always needed. If your feet feel comfortable in your old shoes, then they may have enough support. Insoles are sometimes just a good crutch to help the plantar fascia recover to a point where you can then slowly wean yourself off them.
@@SportsInjuryPhysio
Thank you for your quick reply. Then I will continue to move in my usual shoes and stick to the tips and exercises.
Hi Maryke. I was at the MRI today because of my complaints in both feet. The result is a diffuse ventral oedema of the archilles tendon on both sides, peritendinitis of both archilles tendons, inconspicuous approach of the plantar fascia on the calcaneus on the right and left as well as a minimal oedema in the attachment area of the plantar fascia. So according to orthopaedists, no plantar fasciitis. Do I now have to change my training plan for rehab to the Archilles tendon because of the findings or is the procedure the same? Regards, Thomas.
Hey, love your video! Previously to cope with plantar fasciitis, I did single-leg heel raise and one of my feet developed metatarsalgia (right now I'm coping with metatarsalgia as well smh). How should I proceed if I want to do the heel raise exercise to strengthen my plantar fascia for recovery? Any advice or suggestions help! Thx in advance!!!
You actually will have to cut the heel raises out for a while and first let the metatarsalgia settle - otherwise that can become more of a problem than the plantar fasciitis. Us the balancing exercises and toe scrunches to strengthen your plantar fascia instead. Or if you really want to do the heel raises, do them
1. with very cushioned running shoes on and
2. don't lift too high
Gotcha! Thank you so much for your reply & great advice!!!@@SportsInjuryPhysio
Hi Maryke. I probably threw myself back in rehab by increasing too quickly in the calf lifter exercise 🙈 . Instead of starting this exercise as you suggest with shoes and with both legs, I let my orthopaedist persuade me to do the exercise directly barefoot and with one leg. Now I have severe pain under my feet and on the outside again. I also have them when I sit. Especially with the pain on the outsides, I am overwhelmed. Can the pain on the outside, on the outside, on the outside, be a kind of muscle soreness because I don't know if the plantar pain can also radiate until then? Another question mark arises in the context that I have been wearing new Altra Timp 4 with customised insoles for a week, which I only wear for two weeks. Which is also the exact trigger, probably a mix of everything, I won't do anything about exercises until the pain has settled so far that the pain level makes a training meaningful. And what I have not paid attention to all the time and will also slow down my rehabilitation is that at the beginning the pain reduction is not in the foreground, but that the pain through the exercises afterwards does not get stronger. I wish you a nice sunny Sunday, Thomas.
Hi Thomas - It an be super frustrating when you flare the pain up but now you have at least learned a valuable lesson and won't make the same mistake again. As for the pain on the outside of the foot - that is not typical for plantar fasciitis. It is difficult to comment on what that may be without assessing you but the most likely cause is often the peroneal tendon - this video has more info about that and can help you understand if it is that or not: th-cam.com/video/MroDMgDAgJk/w-d-xo.html
@@SportsInjuryPhysio
Hi Maryke. Thank you for your reply and the link. According to the MRI of my feet, there is no statement for tendonopathy. The problem actually arose with the Altras in combination with the inserts made for me. By supporting my arch of my foot, I have the feeling of burdening my outer edges of my feet more than before. It also occurs on both sides at the same time and goes away again after a while. That's why I actually suspect my deposits. And admittedly, I burden the outsides a little when I stand barefoot in the shower because I am afraid otherwise to burden the plantar fascia too much. Especially after the three days of the week on which I do my exercises for the treatment of plantar aziitis. Three sets of 12 repetitions squats, then 3 sets with 9 repetitions calf lifts, this time with shoes and half radius of movement as the highest point. Then 5 sets to 12 repetitions towel claws without towel and the same with toes yoga. Finally, then 6 minutes of calf rolls. I still leave out Wading stretches, because I can't tolerate the extra pressure under my feet at the moment because otherwise there will be too much pain afterwards. Or should I rather focus on the calf lifter exercise, as I have been doing the squats regularly for two years and therefore actually cannot be any weaknesses in the upper muscle chain. I didn't get plantar fasciitis through excessive training sessions but through my much too long standing and less that go on hard ground over a period of more than two months. Also during this time, I did my exercises for the gluteal and leg muscles. I hope that you are not annoyed with my execution and thank you very much for your answers. Regards, Thomas.
⭐⭐⭐⭐⭐🥳👍