Thought I had Plantar Fasciitis a little while back. MRI didn't show any issues. Turned out I needed to stretch my calves more. Been stretching every time I feel pain for a while and my feet are so much better.
Athletic tape...not KT tape...to the sole of the foot before working out. I had a great physio that showed me a taping process that almost immediately removed the pain. Obviously training through PF prolongs recovery, but when the foot is taped it reduces the stress on plantar fascia. I also discovered that the cleats on my cycling shoes were a little too far forward.
Had it earlier this year for trying to increase my training from 10k race to 22k race in a month. Needless to say, 19k training damaged something in my knee and gave me plantar fasciitis. I rested from running (not swimming) for 2-3 months and massaged my foot with a tennis ball. It worked great and haven't felt any pain in about 6 months
I am so happy that I haven't had a single recurrence of plantar fasciitis in over a year and a half, since I've lost 140 pounds. Pretty sure the weight loss helped that
Agreed! I gained about 40lbs during the pandemic and tried getting active too much too fast, and boy am I paying for it. My PF is back, but I'm treating it fast. However, when I was thinner, it wasn't even a problem.
@@dracunculusmedinensis8210 me and you have the same story. I used to run 5k easily now back to square 1. Increased too much too soon and now I am here. Lesson here is: take it nice and slow.
It was plantar fasciitis that shut me down from running several years ago. Took all summer to heal properly--but that's what led to me to discover the joys of swimming and cycling! And a triathlete was born! Now I'm a much more balanced athlete.
You are SO good at explaining this. Thank you very much for your thorough clarity with this problem. From working a job daily on my feet and weighing in at 300 lbs (muscle from powerlifting, not so much fat), my foot has even had the sensation of burning, just to give another perspective. The inflammation led to microtears and eventually I had to get reconstrutive surgery of my arch. (I have flat feet). Anyways, your knowledge and communication is amazing. Thank you.
My wife had Plantar Fasciitis a couple of years ago (admittedly from increasing her distances too quickly). The pain went on for several months, she was advised to use a 'Night Brace'. (Basically a plastic boot that hold the foot rigid). The problem was alleviated very quickly after this. The brace now sits in the wardrobe just in case the dreaded Plantar Fasciitis ever returns.
I gonna see my physiotherapist this week. I have some pain in the morning and had complained of stiff lower calf 3 months ago. Thanks for making this video
Yes every morning I wake up it hurts to step and start walking. Or if I sit down for a while and then start walking again. I'm not a runner. I just work standing up all day and going up and down stairs, not to mention carrying boxes.
I get real bad cramp im both feet after about 15 mins of playing football. never used to get it at all but then just randomly now for past few weeks or months been getting it
What really helps that's not mentioned here are custom orthotics or orthotics sold from foot dr clinics. Do not buy store brand or otc orthotics. The arch are just to high and will only cause more pain.
I am a new mail man. I used to do 15-25 miles a day indoors as a janitor at a hospital... this is a completely different walking experience for me now. As the ground freezes peoples' lawn's top soil freezes last and the surface is like baseballs cut in half and placed flat side down every 3 inches. This plus the extra work of taking over almost immediately for a career co-worker because of an illness really did a number on my left foot. I am going to try a bunch of these methods for recovery immediately and will report back in in two weeks so long as I member.
Shoes with a lot of heel drop were very good for my Achilles. I found out the reasoning behind shoe drop is that runners with calf pain or planter fasciitis benefit from more drop. However more drop can cause knee pain, so runners with knee pain should have less drop. The good thing is they tend to be mutually exclusive so if you suffer from knee problems you wont have calf/fascia problems. I think I read this in runner's world. The New Balance 1400 is my racing flat of choice because it has 10mm of drop, usually flats are low drop.
thanks you this information I stand alot at work and I gym 4 to 5 in a week I use to run outdoor 1h30 and on treadmill machine 30mnt , now if i start running 1to 2 mnt I feeling pain injurie under my foot please help me fix it , please what are your advices with this injurie , can I using warm water or ice injurie, I try to run today my toe was painful ...... MAYBE I SHOULD GO FOR UNDER FOOT INJECTION ?
is it plantar fasciitis if the bottom of my foot hurts after around 7-8kms, im just a newbie runner and 95Kgs. it feels like having blisters if i continue, i don't know how to search for prevention since all the results points to plantar fasciitis
Another great video on injury caution. Love to get your opinon on Achilles problem. Been having problems for a while now. Comes and goes but the worst times is when I take a break from running. Do the same exercises that you showed in your video. After 30 years and passed the 50 mark I think me body is trying to tell something. Lol
I've been there. The calf raises she talked about at the end are a good start. Achilles problems are a result of a weak calf. The shoes with a lot of heel drop will also help a lot as your Achilles has to stretch less. Running uphill didn't work for me and I did a lot of it. Took me 2-3 years to get over it. I also wore calf sleeves all day at work as I'm on my feet.
@@heatherfell_oly Thanks just looked into this and did'nt know that the pain could be a problem from something different. Not the first time I had calf problems.
Just started hurting for me last week and I have a 25k at the end of November. Really started after I picked up more 12+ mile runs at a slower pace. Hoping I can still run my race....
I’ve been playing soccer everyday and my feet just kill when I play on artificial grass fields. Mostly in my two big toes but also quite a pain in both my heals as well I went to the physical therapist and he prescribe me exercises and they didn’t seem to work as well so I’m not sure what I have if anyone has any idea what it is or if someone had the same pains just let me know
You probably over work yourself and should take like 30 mins break because I used to go to the field everyday and run till I cant no more and what I did was roll my foot in a circular motion and do the ball thing after
After having plantar fascitis for over a year, and finally recovered, Aside from stretching, massages and insole, I found the one thing that helped me the most was doing calf raises on a step daily. And the key to is to go down very slowly on one leg at the movement! the theory according to my physio was that it is the eccentric loading on the fascia that promotes repair! I highly recommend doing daily 3x10 calf raises, go up with 2 legs but down slowly with one, it is the downstroke that really counts.
There are many components to plantar foot treatment. One plan I discovered which succeeds in merging these is the Natural Foot Wizard (google it if you're interested) definately the most incredible resource that I have ever heard of.Check out all the great info .
@@christinamaples2234 Well, the idea is to get better, not to stay stuck in pain, so of course you do this vital exercise when your PF is bad. I agree completely that calf raises from a step, particularly with the toes raised on the edge of a rolled towel, slowly, slowly, and better still, one leg at a time is the biz for this horrible injury. You are wanting to strengthen the posterior tibialis and the muscles of the foot too. This combined with losing any extra lbs that in my case went on in the 2 years before the problem manifested are the way back to painfree walking/running for many of us.
After struggling with it for years, I've found definitely backing off running a lot along with regular stretching. One thing that has really helped me is just hitting the gym and working on overall mobility and watching different exercises for hips, knees, ankle mobility, etc along with ankle strengthening.
I had severe plantar fascitis for two years. I tried loads of regular calf stretches,Ice bottle rolling,all useless,spikey ball felt good initially but actually made pain worse during the rest of the day. Taping didn't help but produced major skin reactions. Cortisone injection just temporarily masked the symptoms so I wouldn't recommend. I took up a lot more cycling to maintain cardio but the thing that really turned it for me was persisting with a night splint and during the day my job involves a lot of walking so I wear orthotic support for this,but make sure I spend a reasonable time without to let foot dynamics establish. Keeping up regular foot excercise and calf raises all to increase foot and arch strength. Now back running increasing very gradually which I find tough as I have maintained good cardio and want to increase distance and pace but my running mechanics are in soft condition so a rush back is unwise ,I initially tried running too soon and although I felt no pain during running afterwards it was painful and months of pain setback,this was six months ago ,since then I started using a night splint and persistence has been the biggest reason for my eventual cure, one tip is if you press around your heel and still feel pain anywhere you are not over it and need to maintain nursing until pain gone
There are a few components to curing for plantar foot. One plan I found which successfully combines these is the Rohon foot care (google it if you're interested) definately the most helpful treatment i've seen.Check out the unbelievable information .
I always get pain in my left heel after running or jumping that lasts the rest of the day. What I don’t understand is that I do the exact same thing with my right foot and I don’t feel anything
Had it about 15 years now Had every treatment going plus surgery, only this last year beginning to understand what works, 2 mins calf stretch and 2 achillies stretch really helps me.
I wish I knew about this sooner because I tried to be david goggins and run 16km after barely running 4km. I pushed through immense fatigue and pain thinking I was david goggins and now I have a sore foot.
I know u said we shouldn't do it but for me start running barefoot cure early symptoms by strengthening all foot muscles. My wife had a worst condition and she tried everything. After over a year she get specially made 3d printed hill insoles and after another 6 months or more she finally managed to cure it.
I agree with you about barefoot (or minimal footwear), but it's very important to make the transition slowly. Barefoot cured my heel strike, but created some horrible pain because my feet just weren't ready for them. I switched to a gradual transition and the results have been very positive.
Waldek and Simon: YES! Firstly, the irony in most PF videos is the promotion of raised heel/orthotics yet these are often part of the problem. The other edge of the sword, as you allude to is that if barefoot style running (i.e. actual barefoot/Vibrams/Vivobarefoot) in the long run (no pun intended) can "cure" PF, people have to first address the ENITRE posterior chain to ultimately prevent PF, which inherently implies looking at running form too. This includes stretching/mobilizing/strengthening the lower back, glutes, IT band, quads, hamstrings, all parts of the calves, achilles, ankle stabilizers, big toe/little toes and the intrinsic foot muscles. I'm probably preaching to the choir here. Maybe there's a case that certain heel inserts can be used short term to reduce PF pain but the end game ought to move toward a more natural approach all together. The other interesting thing I've learned is that there may be certain genetic factors for people with PF: pubmed.ncbi.nlm.nih.gov/29534260/
I suffered with plantar fasciitis, then also posterial tibial tendonitis. Firstly I had to completely STOP running, in the end it was about 10 weeks. I stayed swimming and upped cycling which caused me no problems. Also I worked with a sports physio and was given many of the exercises in this video. I also work at a desk so often I would have a tennis ball under the desk, and rolling with just socks helped. Another exercise was using strong exercise bands, clamped behind a heavy table away from me, which I then put in front of my foot just below my toes, then pulled in sets of 10. Straight, then in both directions (So pulling foot to each side). I also visited a running podiatrist and now have inserts moulded to my own feet which I move from shoe to shoe. I was amazed that I was only using about 40% of my foot in normal walking / running. The inserts spread the weight bearing load across my whole foot (I have high foot arches). After 10 weeks gradually I started running SLOWLY and building up 10 percent per week.
I've been suffering with plantar fasciitis for almost a year now. I've tried almost all the things you mentioned. The one thing that has helped me the most is, ironically, barefoot walking. I had many people tell me not to walk barefoot, but I started to notice that my feet felt better when I wasn't working and putting on shoes. I finally feel like I'm starting to heal now that I spend much more time barefoot and in barefoot style shoes. Maybe it won't work for everyone, but it works for me!
My symptoms may have something to do with new shoes that had more support on the arch than my previous shoes. So I guess walking barefoot is the most natural way for your feet.
For me it was completely the opposite. When my plantar fasciitis was acute, walking barefoot was painful as hell! For me birkenstocks were the pain relief short term solution, and then stretching, swimming and yoga plus transiting slowly to zero or minimal drop shoes with large toe boxes. That helped a lot so far.
Checks TH-cam: “Fix Plantar Fasciitis” First Video: “Make sure you’re strengthening your feet in zero drop barefoot shoes.” Next Video: “Make sure you’re not wearing zero drop as this will put too much strain on your feet.” .... .... Rrrrrriiiiggghhhtttt.
Haha. So much contradictory info on plantar fasciitis treatment! Icing is another one. Some say 'ice it', others say not to since fascia inflammation is different from other types of inflammation. In my own experience, icing didn't work for my plantar (but it worked like a miracle on my shin splints). I haven't yet tried playing around with heel drop, but I would guess that zero heel drop or barefoot running would help strengthen the foot, ankle and achilles. HOWEVER, a sudden shift to those is a drastic change for the foot and leg and could easily cause an injury like plantar. I hope to try it but will do so with caution, trying it out a little at a time.
Thank you so much for the video! I am pretty new to running, started about 2 months ago. And a lot of your explanations for why I might be feeling pain are all things I have been doing incorrectly. I will take your advice and make the corrective actions to my training routine. Thanks again
Much appreciated. I've had PFasciitis for about 13 to 17 months now. I think that I ran too many marathons in 2022 (6 in total), and I'm 49 - I'm an in-shape runner, but I may have shoe & heel strike probs as well, & also have trained a lot on steep long hills. I'm now doing much more foot massage, foot-rolling on a roller, Epsom bath soaks after running, & more calf stretching. I have to run 8 marathons this year (2023), so we'll see how it goes....the pain can indeed be unbearable sometimes, but it seems never to hurt so much when I'm running as afterward.
Great overview of what's going on in my feet, and some great ways to treat. I've been doing most, and they've been helpful, but I'm in about month 5 of PF. It went from a few minutes each morning, to now both feet most of the time. Marathon is in a few weeks-- resting after that.
Had a touch of plantar fasciitis in my left foot after upping my miles too quickly. I found that using a massager and stick on my muscles- especially calves before and after my runs helped a lot. I also added stretches before and after and rested for a few days before running again. When I did start running again I began working on my form (standing tall, picking up my feet more) and started slow. Thankfully the pain has not returned.
Really useful tips. Unfortunately I had treatment from an osteopath who wrenched the ankle so badly causing a syndesmotic sprain. I have been unable to run for a number of years and am now having an operation, so hopefully on the road to recovery, but prevention definitely better than “cure” in my case!
I had plantar fasciitis in my right foot that last for months. My doctor did one treatment of IMS (Inter Muscular Stimulation) in my calf and once he found the right spot, and you will know he finds it by the pain, it was gone immediately and hasn't returned in years! I was hoping in your video that you might speak of Metatarsal pains near the ball of the foot. Lately, this is years after the IMS session, my foot started to become very painful especially when pushing off with my toes. The pain is usually around my big toe to the middle toe (never in the smallest toes). I was told this injury is common in people with a second toes longer than the big toe (which I have). Any hints? Could this be another form of the fasciitis coming back? thanks
decided to go on a run for the first time in a decade, ran 3.4 miles in 35 minutes, next day my left foot had a throbbing pain, now I see why, thank you !
Got it from indoor barefoot running during warm ups. i do warm ups in the field now. I do hot water baths after every kind of work out or running. It goes away with stretches and time off. Well tied shoes, good socks and good posture + warming up and stretching all the leg muscle using the Kenyan running form.
After starting my new job with bad shoes I got this... hurt really badly... once I upgraded my shoes, stretching, and walking properly on my feet I am finally seeing results :) hopefully by tomorrow my feet will be better
When I was running my right feet stuck in mud and bend and I developed a Lumb on the right side of feet. Its just a little but smaller than a golf boll size. Its pain when I walk. What is it ? Is it something serious?
OK, one advice you gave is very wrong! The one about having a bit of a heel drop in your every day shoes. This shortens your tendons which is one of the more common causes of plantar fasciitis. For everyday shoes, the flater, the better. This does not mean barefoot shoes (these can be very painful when fasciitis is acute), they can have support for arch and cushioning. Support and cushioning help when the pain is acute and when situation is better slowly eliminating them can help in strengthening the foot. But be careful and listen to your body. Medical research is not conclusive on what causes plantar fasciitis and how it should be treated, so listen do advice bi listen to your feet primarily and look for what suits you.
Just started having Plantar Fasciitis pain as I start a training for my next marathon. Is it safe to keep running while treating the condition? I only have a short 12 weeks before the race, and I want to avoid missing training if possible.
Can i say thank you i was wondering why my foot was hurting after runs and turning what looked like purple like it was bruised. I'm going to add the prevention to my techniques from now on and not increase my distance until I can get through without pain. I would just like to ask would you recommend an insole for running?
Great video. I felt it trying to creep up on me and like you said, prevention is better than cure so i'm trying to get to it now. Thanks for the great video! God bless you guys and keep going
I’m 2 months in any hasn’t healed so haven’t been running at all. I’ll try these stretches. It’s a good time to lower weight and cycle more until it’s healed (if it heals) I guess
I have experienced this twice. Both times cause of cycling, not running. First time I did a lot of mileage using cheap MTB shoes, this can be prevented using shoes with stiffer soles that distributes the pressure better. The second time I got it I was doing hard sessions on an indoor bike at the gym using normal running shoes. That was just plain stupid. It took a while for me to figure out is was from cycling the first time because a lot of the information on the internet pointed to running.
I've had it last year and it was really frustrating. When it is a heavy one like mine shockwave in combination with exercises really helps. The exercises in this video needed to be done every day, especially the ball and stretches. I also did the exercise with picking up and setting down a bottle in front of me whilst standing on one toe. But as said, relax, progress slowely in miles in running and it will all help!
I have it on my right foot, just got it 3 days ago. I'm not even overweight. I'm 5" 5' and weigh 128 pounds. Nothing has worked so far, hoping to recover quick by increasing blood flow to my foot as often as possible with plenty of stretching and cold compresses while combining arch support throughout the day.
Update: to whoever liked my comment, thanks. I remembered to update. I can now walk without arch support for a good distance and even do jumping exercises. It turns out I had tendonitis (partial tendon inflammation) on the right side of my foot, as opposed to plantar fasciitis (inflammation of the whole foot connective tendons) Recovery time was roughly 3 weeks I did tons of cold therapy(decrease any inflammation), stretches, used the foot some (do not imobilize that which should move for too long), hot therapy (increase blood flow), and bought arch support insoles for my outdoor shoes. I'm looking good, and should be able to do sports now! My foot was really dang painful in the beginning. It was awful. My doctor prescribed pain meds which I refused to take because the pain clearly told me what.not to do. By not harming my foot further by paying attention to the pain, I believe I sped up recovery.
@@user-hs2hd7wp9g fully recovered about 3 weeks after I first got it. 8+ months later now, the condition has never once returned. I went on a gravel trail with my road bike, going pretty fast, straining the right side of my foot Dumb to do that, I know but young people overestimate their capabilities all the time - that's part of pushing the envelope to see what can be accomplished
Hi I'm a 15 year old boy who is also obese. Recently (the past 6-7 month) I started doing Kyokushin Karate and I've also started to feel discomfort in my feet while doing kicks or running. Any advice? I would very much appreciate it as it is very uncomfortable.
I’m just disillusioned and have no hope of my plantar improving. No matter what I do, and I have experience in fitness training, it doesn’t go away. I’ve been at it for over a month and a half.
I'm only 13 and i have this for like 3 months at one foot now after trekking in a mountain it was painful but i just ignored it thinking my ankle was just sprayed but i searched about this now I found out. Hopefully it's nothing serious cause I was really into running.
If you don't switch out your shoes regularly it can cause a flare up. I make sure my shoes have lots of cushion. Im overdoing it in my running and need to rest more because it's starting to hurt again
I hate this injury, imagine putting months worth of work only to lose it all after a meet because you overexerted. All that lost progress, all that power, balance, coordination and endurance that I'll have to rebuild from scratch... I hate it
Awesome video! Currently suffering from it and was loosing my hopes in running, was diagnosed with tendinitis and did some physio but it didn't do much, the pain in the morning would come back. Yesterday I tried your advise and rolled my foot over a metal water bottle and bought the Strasbourg socks, first day in few months I don't feel the same pain in the morning, I can see recovery on the horizon, can't thank you enough!!
went back gym but hurt after and just doing sitting exercise glad going but takes two days heal again i can do bike for ten mins . going to try first long walk tomorrow not healed but keepin active gradually
both my feet are swollen, they only hurt when I walk / run, the entire foot will hurt and in the front of the foot there seems to be a blister / a hole where skin is falling off, I dont think its Plantar Fascitis, I dont know what it is
Hi will this exercise work for me if I broken the fibia in go cart racing I struggle a lot with pain if I was to busy at work even if I walk to much in a day
@@sheyringhang2269 haha, thanks for asking, yeah, After crawling every few metres to try decrease distance, a kind women gave me a ride the rest of the way home and walked me through the front door of my house. She’s an actual legend and I will never forget her.
What tips do you have to recover from Plantar Fasciitis? Leave us a comment!
Ride a wheelchair.....
Thought I had Plantar Fasciitis a little while back. MRI didn't show any issues. Turned out I needed to stretch my calves more. Been stretching every time I feel pain for a while and my feet are so much better.
@@AudunGrun thanks
Athletic tape...not KT tape...to the sole of the foot before working out. I had a great physio that showed me a taping process that almost immediately removed the pain. Obviously training through PF prolongs recovery, but when the foot is taped it reduces the stress on plantar fascia. I also discovered that the cleats on my cycling shoes were a little too far forward.
@Savage Poet sand barefoot running is helping as a global solution, or just as a temporary relief ?
Had it earlier this year for trying to increase my training from 10k race to 22k race in a month. Needless to say, 19k training damaged something in my knee and gave me plantar fasciitis. I rested from running (not swimming) for 2-3 months and massaged my foot with a tennis ball. It worked great and haven't felt any pain in about 6 months
A tennis ball ? How to do it please?
Having a severe Plantar Fascitis right now. Didn't even know what it was until I watched your video. I'm gonna consult my doctor.
I've been suffering from this for I guess 4 months. Only after I just watched this, my foot started to recover. I love you. ;)
It's like you absorbed the magic from the video! You didn't even have to do anything! ('Only after I just watched this')
I am so happy that I haven't had a single recurrence of plantar fasciitis in over a year and a half, since I've lost 140 pounds. Pretty sure the weight loss helped that
Great stuff!
damn
Yeah I can say the same :( I started having it after I gain like 20 kg :(
Agreed! I gained about 40lbs during the pandemic and tried getting active too much too fast, and boy am I paying for it. My PF is back, but I'm treating it fast. However, when I was thinner, it wasn't even a problem.
@@dracunculusmedinensis8210 me and you have the same story. I used to run 5k easily now back to square 1. Increased too much too soon and now I am here.
Lesson here is: take it nice and slow.
It was plantar fasciitis that shut me down from running several years ago. Took all summer to heal properly--but that's what led to me to discover the joys of swimming and cycling! And a triathlete was born! Now I'm a much more balanced athlete.
Every cloud! That's great to hear that triathlon came as a result of such a nasty injury!!
You are SO good at explaining this. Thank you very much for your thorough clarity with this problem. From working a job daily on my feet and weighing in at 300 lbs (muscle from powerlifting, not so much fat), my foot has even had the sensation of burning, just to give another perspective. The inflammation led to microtears and eventually I had to get reconstrutive surgery of my arch. (I have flat feet). Anyways, your knowledge and communication is amazing. Thank you.
My wife had Plantar Fasciitis a couple of years ago (admittedly from increasing her distances too quickly). The pain went on for several months, she was advised to use a 'Night Brace'. (Basically a plastic boot that hold the foot rigid). The problem was alleviated very quickly after this. The brace now sits in the wardrobe just in case the dreaded Plantar Fasciitis ever returns.
Great to hear you found a solution, fingers crossed it's not needed again.
I gonna see my physiotherapist this week. I have some pain in the morning and had complained of stiff lower calf 3 months ago. Thanks for making this video
Vinay Asopa You might need to see a podiatrist as well..... they know the foot best. Good luck
Thank you very much. You explained it very well. I have watched several videos and they didn't go into as well as you did. Ty
You're very welcome!
Yes every morning I wake up it hurts to step and start walking. Or if I sit down for a while and then start walking again.
I'm not a runner. I just work standing up all day and going up and down stairs, not to mention carrying boxes.
Thanks a lot for ur video
It is helpfull
I'm over weight a lot
Truly ironic that this video is informative but entirely shot in the one pair of shoes that gave me a 3 week case of lateral plantar fasciitis.
Ice ice and more ice, it will relive the pain and get rid of it! Can’t believe that wasn’t mentioned!
Thanks for this info!
I get real bad cramp im both feet after about 15 mins of playing football. never used to get it at all but then just randomly now for past few weeks or months been getting it
Same bro that’s happening rn
Same I literally couldn't sleep because the pain was so irritating
What really helps that's not mentioned here are custom orthotics or orthotics sold from foot dr clinics. Do not buy store brand or otc orthotics. The arch are just to high and will only cause more pain.
Great suggestions! One more suggestion, which worked for me: wear soft sandals at home to allow your feet to recover after running.
Thanks for that Jotham.
I am a new mail man. I used to do 15-25 miles a day indoors as a janitor at a hospital... this is a completely different walking experience for me now. As the ground freezes peoples' lawn's top soil freezes last and the surface is like baseballs cut in half and placed flat side down every 3 inches. This plus the extra work of taking over almost immediately for a career co-worker because of an illness really did a number on my left foot. I am going to try a bunch of these methods for recovery immediately and will report back in in two weeks so long as I member.
You forgot....
This is serious hurting me now .
Is it like a painful burning sensation?
What the best running shoe type for PF
Shoes with a lot of heel drop were very good for my Achilles. I found out the reasoning behind shoe drop is that runners with calf pain or planter fasciitis benefit from more drop. However more drop can cause knee pain, so runners with knee pain should have less drop. The good thing is they tend to be mutually exclusive so if you suffer from knee problems you wont have calf/fascia problems. I think I read this in runner's world. The New Balance 1400 is my racing flat of choice because it has 10mm of drop, usually flats are low drop.
thanks you this information I stand alot at work and I gym 4 to 5 in a week I use to run outdoor 1h30 and on treadmill machine 30mnt , now if i start running 1to 2 mnt I feeling pain injurie under my foot please help me fix it , please what are your advices with this injurie , can I using warm water or ice injurie, I try to run today my toe was painful ...... MAYBE I SHOULD GO FOR UNDER FOOT INJECTION ?
Those stretches in the calf hurt so much because my muscles are soooo tight.
is it plantar fasciitis if the bottom of my foot hurts after around 7-8kms, im just a newbie runner and 95Kgs. it feels like having blisters if i continue, i don't know how to search for prevention since all the results points to plantar fasciitis
Another great video on injury caution. Love to get your opinon on Achilles problem. Been having problems for a while now. Comes and goes but the worst times is when I take a break from running.
Do the same exercises that you showed in your video.
After 30 years and passed the 50 mark I think me body is trying to tell something. Lol
I've been there. The calf raises she talked about at the end are a good start. Achilles problems are a result of a weak calf. The shoes with a lot of heel drop will also help a lot as your Achilles has to stretch less. Running uphill didn't work for me and I did a lot of it. Took me 2-3 years to get over it. I also wore calf sleeves all day at work as I'm on my feet.
It's impossible to diagnose remotely but make sure it is your achilles and not soleous or gastroc muscles.
@@heatherfell_oly
Thanks just looked into this and did'nt know that the pain could be a problem from something different. Not the first time I had calf problems.
Jonathan Zappala
In 2-3 years I'll be joining Homer Simpson on the couch with Donuts watching GTN
Great video! Can you do a video on Achilles Tendinopothy?
Ziz B yes that's another one on our list, thanks for the suggestion.
Heather Fell Thank you! Have been struggling with it for the past 5 months. Look forward to your video 🤩
5:49 not agree....high heels provoke heel striking...zero drop helped me
Just started hurting for me last week and I have a 25k at the end of November. Really started after I picked up more 12+ mile runs at a slower pace. Hoping I can still run my race....
I’ve been playing soccer everyday and my feet just kill when I play on artificial grass fields. Mostly in my two big toes but also quite a pain in both my heals as well I went to the physical therapist and he prescribe me exercises and they didn’t seem to work as well so I’m not sure what I have if anyone has any idea what it is or if someone had the same pains just let me know
You probably over work yourself and should take like 30 mins break because I used to go to the field everyday and run till I cant no more and what I did was roll my foot in a circular motion and do the ball thing after
The only thing that works for me is shock wave therapy.
After having plantar fascitis for over a year, and finally recovered, Aside from stretching, massages and insole, I found the one thing that helped me the most was doing calf raises on a step daily. And the key to is to go down very slowly on one leg at the movement! the theory according to my physio was that it is the eccentric loading on the fascia that promotes repair!
I highly recommend doing daily 3x10 calf raises, go up with 2 legs but down slowly with one, it is the downstroke that really counts.
There are many components to plantar foot treatment. One plan I discovered which succeeds in merging these is the Natural Foot Wizard (google it if you're interested) definately the most incredible resource that I have ever heard of.Check out all the great info .
Thank you for this. Gonna try it.
Thanks 😉👍
So, do the calf raises even with severe PF? Or should I do them when there's less pain? I don't want to aggravate the area.
@@christinamaples2234
Well, the idea is to get better, not to stay stuck in pain, so of course you do this vital exercise when your PF is bad. I agree completely that calf raises from a step, particularly with the toes raised on the edge of a rolled towel, slowly, slowly, and better still, one leg at a time is the biz for this horrible injury. You are wanting to strengthen the posterior tibialis and the muscles of the foot too.
This combined with losing any extra lbs that in my case went on in the 2 years before the problem manifested are the way back to painfree walking/running for many of us.
After struggling with it for years, I've found definitely backing off running a lot along with regular stretching. One thing that has really helped me is just hitting the gym and working on overall mobility and watching different exercises for hips, knees, ankle mobility, etc along with ankle strengthening.
i have it real bad in my right foot, its like walking on a knife!
Exactly
Me to.
@@runneryg mine went away after I took a long brake from jogging, switched to biking instead
@@hasan0770816268 that's the cure everyone here is probably hoping to avoid, but at least you stayed active and didn't just give up exercise entirely!
same with me i have the same thing 🦶❤❤❤❤❤❤❤❤😻😻😻😻😻🤩😍🥰🤣😣😾
I had severe plantar fascitis for two years. I tried loads of regular calf stretches,Ice bottle rolling,all useless,spikey ball felt good initially but actually made pain worse during the rest of the day. Taping didn't help but produced major skin reactions. Cortisone injection just temporarily masked the symptoms so I wouldn't recommend. I took up a lot more cycling to maintain cardio but the thing that really turned it for me was persisting with a night splint and during the day my job involves a lot of walking so I wear orthotic support for this,but make sure I spend a reasonable time without to let foot dynamics establish. Keeping up regular foot excercise and calf raises all to increase foot and arch strength. Now back running increasing very gradually which I find tough as I have maintained good cardio and want to increase distance and pace but my running mechanics are in soft condition so a rush back is unwise ,I initially tried running too soon and although I felt no pain during running afterwards it was painful and months of pain setback,this was six months ago ,since then I started using a night splint and persistence has been the biggest reason for my eventual cure, one tip is if you press around your heel and still feel pain anywhere you are not over it and need to maintain nursing until pain gone
Do u have flat feet?
That feeling when you finish a GTN video and you level up 10 ‘smart points’
There are a few components to curing for plantar foot. One plan I found which successfully combines these is the Rohon foot care (google it if you're interested) definately the most helpful treatment i've seen.Check out the unbelievable information .
I have spent months studying plantar foot treatments and found a fantastic website at Natural Foot Wizard (check it out on google)
I always get pain in my left heel after running or jumping that lasts the rest of the day. What I don’t understand is that I do the exact same thing with my right foot and I don’t feel anything
Had it about 15 years now
Had every treatment going plus surgery,
only this last year beginning to understand what works, 2 mins calf stretch and 2 achillies stretch really helps me.
I wish I knew about this sooner because I tried to be david goggins and run 16km after barely running 4km. I pushed through immense fatigue and pain thinking I was david goggins and now I have a sore foot.
I know u said we shouldn't do it but for me start running barefoot cure early symptoms by strengthening all foot muscles. My wife had a worst condition and she tried everything. After over a year she get specially made 3d printed hill insoles and after another 6 months or more she finally managed to cure it.
I agree with you about barefoot (or minimal footwear), but it's very important to make the transition slowly. Barefoot cured my heel strike, but created some horrible pain because my feet just weren't ready for them. I switched to a gradual transition and the results have been very positive.
Waldek and Simon: YES! Firstly, the irony in most PF videos is the promotion of raised heel/orthotics yet these are often part of the problem. The other edge of the sword, as you allude to is that if barefoot style running (i.e. actual barefoot/Vibrams/Vivobarefoot) in the long run (no pun intended) can "cure" PF, people have to first address the ENITRE posterior chain to ultimately prevent PF, which inherently implies looking at running form too. This includes stretching/mobilizing/strengthening the lower back, glutes, IT band, quads, hamstrings, all parts of the calves, achilles, ankle stabilizers, big toe/little toes and the intrinsic foot muscles. I'm probably preaching to the choir here. Maybe there's a case that certain heel inserts can be used short term to reduce PF pain but the end game ought to move toward a more natural approach all together. The other interesting thing I've learned is that there may be certain genetic factors for people with PF: pubmed.ncbi.nlm.nih.gov/29534260/
First time I've had this pain and I listened to the part with rolling my foot on a ball and it's helped so far!
A tennis ball ? How to do it please?
I suffered with plantar fasciitis, then also posterial tibial tendonitis. Firstly I had to completely STOP running, in the end it was about 10 weeks. I stayed swimming and upped cycling which caused me no problems. Also I worked with a sports physio and was given many of the exercises in this video. I also work at a desk so often I would have a tennis ball under the desk, and rolling with just socks helped. Another exercise was using strong exercise bands, clamped behind a heavy table away from me, which I then put in front of my foot just below my toes, then pulled in sets of 10. Straight, then in both directions (So pulling foot to each side). I also visited a running podiatrist and now have inserts moulded to my own feet which I move from shoe to shoe. I was amazed that I was only using about 40% of my foot in normal walking / running. The inserts spread the weight bearing load across my whole foot (I have high foot arches). After 10 weeks gradually I started running SLOWLY and building up 10 percent per week.
I've been suffering with plantar fasciitis for almost a year now. I've tried almost all the things you mentioned. The one thing that has helped me the most is, ironically, barefoot walking. I had many people tell me not to walk barefoot, but I started to notice that my feet felt better when I wasn't working and putting on shoes. I finally feel like I'm starting to heal now that I spend much more time barefoot and in barefoot style shoes. Maybe it won't work for everyone, but it works for me!
As long as it works for you, it is an injury that takes some experimentation to get to the bottom of often.
My symptoms may have something to do with new shoes that had more support on the arch than my previous shoes. So I guess walking barefoot is the most natural way for your feet.
For me it was completely the opposite. When my plantar fasciitis was acute, walking barefoot was painful as hell! For me birkenstocks were the pain relief short term solution, and then stretching, swimming and yoga plus transiting slowly to zero or minimal drop shoes with large toe boxes. That helped a lot so far.
@@matijazg5455 can you still recommend minimal drop shoes with large toe boxes as the way to go? no more PT since then? thanks :)
Same. Barefoot at home sometimesand always wear Zero Drop wide natural toe box shoes. Pain was reduced significantly upon changing to these shoes
Checks TH-cam: “Fix Plantar Fasciitis”
First Video: “Make sure you’re strengthening your feet in zero drop barefoot shoes.”
Next Video: “Make sure you’re not wearing zero drop as this will put too much strain on your feet.”
....
....
Rrrrrriiiiggghhhtttt.
Haha. So much contradictory info on plantar fasciitis treatment! Icing is another one. Some say 'ice it', others say not to since fascia inflammation is different from other types of inflammation. In my own experience, icing didn't work for my plantar (but it worked like a miracle on my shin splints). I haven't yet tried playing around with heel drop, but I would guess that zero heel drop or barefoot running would help strengthen the foot, ankle and achilles. HOWEVER, a sudden shift to those is a drastic change for the foot and leg and could easily cause an injury like plantar. I hope to try it but will do so with caution, trying it out a little at a time.
It’s funny how prominent on shoes are placed in this video. 3 runs in after buying these shoes I experienced plantar fasciitis…
Thank you so much for the video! I am pretty new to running, started about 2 months ago. And a lot of your explanations for why I might be feeling pain are all things I have been doing incorrectly. I will take your advice and make the corrective actions to my training routine. Thanks again
bought new Asics shoes went for a 5k... got PF... that was a bummer :/
Novablast ? Had it first day using this shoe
What ASICS Brand Shoes,Dude???
Cross-train while healing.
Cycling road and mountain is more fast fun adventuring anyways.
Much appreciated. I've had PFasciitis for about 13 to 17 months now. I think that I ran too many marathons in 2022 (6 in total), and I'm 49 - I'm an in-shape runner, but I may have shoe & heel strike probs as well, & also have trained a lot on steep long hills. I'm now doing much more foot massage, foot-rolling on a roller, Epsom bath soaks after running, & more calf stretching. I have to run 8 marathons this year (2023), so we'll see how it goes....the pain can indeed be unbearable sometimes, but it seems never to hurt so much when I'm running as afterward.
Great overview of what's going on in my feet, and some great ways to treat. I've been doing most, and they've been helpful, but I'm in about month 5 of PF. It went from a few minutes each morning, to now both feet most of the time.
Marathon is in a few weeks-- resting after that.
How did it go with the marathon? I have morning case with some pain during the day and have marathon in 2 months...
So should I just stop running till it heals? :'(
Had a touch of plantar fasciitis in my left foot after upping my miles too quickly. I found that using a massager and stick on my muscles- especially calves before and after my runs helped a lot. I also added stretches before and after and rested for a few days before running again. When I did start running again I began working on my form (standing tall, picking up my feet more) and started slow. Thankfully the pain has not returned.
Orthotic Insoles worked well for me together with the addition of some of the exercises you showed in the video. Thank you for the information.
Really useful tips. Unfortunately I had treatment from an osteopath who wrenched the ankle so badly causing a syndesmotic sprain. I have been unable to run for a number of years and am now having an operation, so hopefully on the road to recovery, but prevention definitely better than “cure” in my case!
I had plantar fasciitis in my right foot that last for months. My doctor did one treatment of IMS (Inter Muscular Stimulation) in my calf and once he found the right spot, and you will know he finds it by the pain, it was gone immediately and hasn't returned in years! I was hoping in your video that you might speak of Metatarsal pains near the ball of the foot. Lately, this is years after the IMS session, my foot started to become very painful especially when pushing off with my toes. The pain is usually around my big toe to the middle toe (never in the smallest toes). I was told this injury is common in people with a second toes longer than the big toe (which I have). Any hints? Could this be another form of the fasciitis coming back? thanks
This is the most annoying injury I have ever had 😡
decided to go on a run for the first time in a decade, ran 3.4 miles in 35 minutes, next day my left foot had a throbbing pain, now I see why, thank you !
Got it from indoor barefoot running during warm ups. i do warm ups in the field now. I do hot water baths after every kind of work out or running. It goes away with stretches and time off. Well tied shoes, good socks and good posture + warming up and stretching all the leg muscle using the Kenyan running form.
After starting my new job with bad shoes I got this... hurt really badly... once I upgraded my shoes, stretching, and walking properly on my feet I am finally seeing results :) hopefully by tomorrow my feet will be better
When I was running my right feet stuck in mud and bend and I developed a Lumb on the right side of feet. Its just a little but smaller than a golf boll size. Its pain when I walk. What is it ? Is it something serious?
OK, one advice you gave is very wrong! The one about having a bit of a heel drop in your every day shoes. This shortens your tendons which is one of the more common causes of plantar fasciitis. For everyday shoes, the flater, the better. This does not mean barefoot shoes (these can be very painful when fasciitis is acute), they can have support for arch and cushioning. Support and cushioning help when the pain is acute and when situation is better slowly eliminating them can help in strengthening the foot. But be careful and listen to your body. Medical research is not conclusive on what causes plantar fasciitis and how it should be treated, so listen do advice bi listen to your feet primarily and look for what suits you.
Just started having Plantar Fasciitis pain as I start a training for my next marathon. Is it safe to keep running while treating the condition? I only have a short 12 weeks before the race, and I want to avoid missing training if possible.
not really just keep it 5 miles a day.
Be careful!! Which treatments are you doing?
Fix foot posture to prevent it soon as possible
Can i say thank you i was wondering why my foot was hurting after runs and turning what looked like purple like it was bruised. I'm going to add the prevention to my techniques from now on and not increase my distance until I can get through without pain. I would just like to ask would you recommend an insole for running?
Great video. I felt it trying to creep up on me and like you said, prevention is better than cure so i'm trying to get to it now. Thanks for the great video! God bless you guys and keep going
It can take 6 months to recover from Plantar Fasciitis, to fast recovery, a finest massage before sleep, and invest in proper pair of running shoes. 🏃
I’m 2 months in any hasn’t healed so haven’t been running at all. I’ll try these stretches. It’s a good time to lower weight and cycle more until it’s healed (if it heals) I guess
Dam 6 months
I have experienced this twice. Both times cause of cycling, not running. First time I did a lot of mileage using cheap MTB shoes, this can be prevented using shoes with stiffer soles that distributes the pressure better. The second time I got it I was doing hard sessions on an indoor bike at the gym using normal running shoes. That was just plain stupid.
It took a while for me to figure out is was from cycling the first time because a lot of the information on the internet pointed to running.
I've had it last year and it was really frustrating. When it is a heavy one like mine shockwave in combination with exercises really helps. The exercises in this video needed to be done every day, especially the ball and stretches. I also did the exercise with picking up and setting down a bottle in front of me whilst standing on one toe. But as said, relax, progress slowely in miles in running and it will all help!
I have it on my right foot, just got it 3 days ago. I'm not even overweight. I'm 5" 5' and weigh 128 pounds. Nothing has worked so far, hoping to recover quick by increasing blood flow to my foot as often as possible with plenty of stretching and cold compresses while combining arch support throughout the day.
Update: to whoever liked my comment, thanks. I remembered to update. I can now walk without arch support for a good distance and even do jumping exercises. It turns out I had tendonitis (partial tendon inflammation) on the right side of my foot, as opposed to plantar fasciitis (inflammation of the whole foot connective tendons)
Recovery time was roughly 3 weeks
I did tons of cold therapy(decrease any inflammation), stretches, used the foot some (do not imobilize that which should move for too long), hot therapy (increase blood flow), and bought arch support insoles for my outdoor shoes. I'm looking good, and should be able to do sports now!
My foot was really dang painful in the beginning. It was awful. My doctor prescribed pain meds which I refused to take because the pain clearly told me what.not to do. By not harming my foot further by paying attention to the pain, I believe I sped up recovery.
@@dylanhughes5944 Great to hear, how is going now ?
@@user-hs2hd7wp9g fully recovered about 3 weeks after I first got it. 8+ months later now, the condition has never once returned.
I went on a gravel trail with my road bike, going pretty fast, straining the right side of my foot
Dumb to do that, I know but young people overestimate their capabilities all the time - that's part of pushing the envelope to see what can be accomplished
Hi
I'm a 15 year old boy who is also obese.
Recently (the past 6-7 month) I started doing Kyokushin Karate and I've also started to feel discomfort in my feet while doing kicks or running.
Any advice? I would very much appreciate it as it is very uncomfortable.
I’m just disillusioned and have no hope of my plantar improving. No matter what I do, and I have experience in fitness training, it doesn’t go away. I’ve been at it for over a month and a half.
I guess I'm one of the rare ones. I got this on both of my feet! Shit hurts when walking normal, but doesn't hurt when I tip-pee-toe.
Same. When i run its not my cardio that keeps me from going its my feet
I'm only 13 and i have this for like 3 months at one foot now after trekking in a mountain it was painful but i just ignored it thinking my ankle was just sprayed but i searched about this now I found out. Hopefully it's nothing serious cause I was really into running.
Thanks Alot this helped me so much! I'm only young and this was stopping me from doing any sports. So thanks alot GTN for helping me reduce pain
If you don't switch out your shoes regularly it can cause a flare up. I make sure my shoes have lots of cushion. Im overdoing it in my running and need to rest more because it's starting to hurt again
Training for a 10 mile race I over did it running too much and got this with race in 8 days....UGH. I've only did 10K races and was over training.
I hate this injury, imagine putting months worth of work only to lose it all after a meet because you overexerted. All that lost progress, all that power, balance, coordination and endurance that I'll have to rebuild from scratch...
I hate it
Awesome video! Currently suffering from it and was loosing my hopes in running, was diagnosed with tendinitis and did some physio but it didn't do much, the pain in the morning would come back. Yesterday I tried your advise and rolled my foot over a metal water bottle and bought the Strasbourg socks, first day in few months I don't feel the same pain in the morning, I can see recovery on the horizon, can't thank you enough!!
Oh that is so great to hear Juan, let's hope you can recovery fully soon!
I ran 3,660 miles last year and got this on December 31
Crazy
Good job putting those videos of you guys running while we are watching this in pain :(
went back gym but hurt after and just doing sitting exercise glad going but takes two days heal again i can do bike for ten mins . going to try first long walk tomorrow not healed but keepin active gradually
Nice try. I appreciate your attempt but it's kinda obvious you've never had this condition
Mam 5:06 when i stretch my foot...i feel very much pain under my left foot ...what should i do
Just the shoe in the thumbnail will cause problems for you. Shoes with a drop will fuck up your knees and ankles.
"Walk and crawl bear foot" they said. "It'll be good for your feet" they said
I think overweight of our body puts lot of tension on our feet, heels And other parts of legs is main reason for lot of such problems...
Befor covid started neva imagined I would get injuries like this ig not doing anything in 1yr got my bones weak
both my feet are swollen, they only hurt when I walk / run, the entire foot will hurt and in the front of the foot there seems to be a blister / a hole where skin is falling off, I dont think its Plantar Fascitis, I dont know what it is
I'm a forefoot striker and I wear minimalist shoes every day, so I don't have this problem.
Hi will this exercise work for me if I broken the fibia in go cart racing I struggle a lot with pain if I was to busy at work even if I walk to much in a day
I got it right after i strained a thigh muscle
So much im only 15 🤦♂️
I don’t know if this is what I have but what ever I have it hurts a lot while running and sometimes just walking
When the army health care sucks you gotta come on TH-cam to diagnose yourself.
Happy feet has an insole that completely got rid of my pain. It has nitro glycerin inside the insole.
I’m usually okay but every time I play basketball both feet flare up like crazy
Best video on Plantar on TH-cam ♥️🇨🇦🌏⭐️⭐️⭐️⭐️⭐️
I’m literally one of the laziest humans alive how the fuck I got it idk.
I’m pretty sure I have it and it hurt to cut in football especially with tight cleats
When I run too fast the bottom of my foot feels like i stepped on a nail and idk what to do guys
Help, I am 4km away from home and I can’t move
Are u home yet?
@@sheyringhang2269 haha, thanks for asking, yeah, After crawling every few metres to try decrease distance, a kind women gave me a ride the rest of the way home and walked me through the front door of my house. She’s an actual legend and I will never forget her.
Haha nice
Wait.. you seriously were crawling home while watching youtube videos and making comments?! xD
@@УэстернСпай when i couldn’t crawl anymore, that’s when i watched TH-cam, to ease the pain