Plantar Fasciitis (Education | Myths | Stretching & Strengthening Exercises)
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- เผยแพร่เมื่อ 30 พ.ค. 2024
- 💪 Get our Plantar Fasciitis Rehab program here: e3rehab.com/programs/rehab/pl...
In this video, I discuss plantar fasciitis, dispel the most common myths associated with the diagnosis, and teach you everything you need to know about managing the condition.
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Intro - 0:00
Anatomy & Function - 0:20
Myths - 0:44
Who Gets It? - 2:00
Activity Modification - 3:23
Monitoring Pain - 4:16
Shoes & Orthotics - 5:31
Exercises - 6:23
Summary - 11:09
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
Thank you so much for watching! Be sure to check out the blog with references! e3rehab.com/blog/plantar-fasciitis-rehab/
I am suffering in heel pain I like this Exercise
Pool in the
@@amnasiddique4844 je vous
painting
Should we perform the exercises on both the legs or just the affected one?
I’ve been dealing with plantar fasciitis for 5 months and progressively getting worse despite seeing my Dr and a physio. I was doing their recommended exercises and rolling my feet on a tennis ball, taping, and wearing special inner soles after severely cutting back my regular exercise because I literally couldn’t walk. I was beginning to think there was something really wrong and life would never get back to normal because the pain was all day for me. This video made so much sense by including the calves and I did the exercises… it took two days and the pain had reduced by 95%. I no longer have heel pain first thing in the morning. My feet no longer hurt after sitting for a short period of time. The key is the toe yoga and rebuilding that strength and dexterity. THANK YOU SO MUCH!
Finally after weeks of watching videos and getting more confused, I found someone who uses scientific evidence and makes sense.
Yes!
Absolutely!
Now it was 11 months ago - have you fixed it or not? And how long it has taken
Same. Its like bro-science everywhere on this topic
Thankuuu for sharing
I wish this video had been available 10 years ago when I had PF. I tried everything under the sun to decrease the pain at age 55. What finally worked for me was to lose 20 lbs and new shoes with excellent support and cushioning. This was prior to me understanding the progressive loading concept for rehab. So in my case, I lowered the stress by losing weight. I started lifting weights at about age 58 and it has never returned.
Wow congratulations for keeping Pf away ! Can u please tell which shoe u bought? Hoka?
@@ajoopa12 I bought ASICS GT-2000 and Spenco thin inserts.
I'm a 35 yr Hospital/Clinical RN . Excellent information!
Clear, concise and to the point. One of the best videos on TH-cam that tackles this painful condition.
As a recently retired Chartered MSK specialist physiotherapist this video is very well explained and backed up with researched based evidence unlike the multitude of "Mickey Mouse" videos compiled mostly by people with zero sports medicine education and medical training. Keep up the good work.
"Word"
Fantastic video. I've been working in this field for over 30 years, and this channel should be required viewing for anyone in the exercise/training/rehab industry. Clear and to the point 👍.
Thank you! Appreciate it!
@@E3Rehab I need your help please I have same problem
@@williambimenyimana864 So does everyone else-get in line Lol
This is the BEST and most comprehensive plantar fasciitis video I have seen... and I have seen a lot! As a movement therapist who is presently dealing with this problem right now, I thank you for your clear, precise, and science-based presentation!
Incredibly grateful to have access to such a high quality content. From your communication, demonstration of the exercises, the use of evidence based information to the editing of the video, everything is PERFECT!
The organization and structure of these videos is something to be admired (and the content is fantastic thanks!)
Thank you for this! I’ve been running for about 3 months and got this in my left foot after my last run. Could barely walk across the room for a couple of days due to the pain. These exercises helped almost immediately! Hope I can run again soon ❤
Are you back to running?
Update?
Pls update
Boy, this video really sent me back to days when I was following your PF workbook. How I hated doing that inchworm warmup! But boy am I glad I followed your program to a "T" - you guys were my last resort having tried virtually everything else - because I've been pain-free for the two years since completing the program and have trained and run two marathons symptom-free.
Hi David! Can you give the link to the PF workbook?
@@ineshasrivastava1435 I assume it’s probably the book on e3 rehabs website kind of pricy at $80 but a lot of us are desperate for relief
Oh my goodness, I'm so glad for this information. I started this morning with rest and ice and after viewing this video went straight to the recommended stretches and exercises. I have only taken 1 Aleve this morning and already after 1 day feel 100% better. When I researched the recovery times for this , I was disheartened to say the least. After today's recommendations I am throughly encouraged that I will be completely healed in weeks not months. I can't thank you enough.
How’s you healing coming along?
This is the BEST and most comprehensive plantar fasciitis video I have seen!!!! I have watched them all..... Great job!
I slipped on water and fell over 6months ago. Sports injury therapy is saving me. It truly changed my life. Very humbling. This is so helpful, thank you!
This makes so much sense as to why ibuprofen never worked!! Thank you I am on my feet for most of the day except the 6 hours I sleep..it is so painful to get up , and at work I don't even take a full lunch because it hurts too much to stand back up! Just doing the stretch made my feet feel so much better.
Im deeply in pain for for 2months .thank God I found this video. Ibuprofen not work also even strong pain reliever..
I tried Tylenol, Advil, and aspirin and none had any any effect.
Brilliant. Thank you for presenting the FACTS. I feel equipped to start my healing.
It's been four months now going in and out of the hospital. I went to see an orthopedist, rheumatologist, neurologists and they all gave me different diagnosis and none of the therapies and treatments worked. I went to see a histologist and he finally diagnosed me properly. Now I need to go see a physiotherapist who's going to show me tjose exercises. You were so helpful and God sent. God bless you!
I had Planta Fasilitis on the 12th Aug and on the 12th Aug started doing the exercises recommended on the 17th Aug, my pain was almost gone by about 97%. The instructions are clear and concise. I did all three exercises, planta fascia stretch, the optional toe curls and toe yoga, Long term exercises level 1 and level 2.lONG TERM EX. LEVEL 2 IS VERY PAINFUL BUT VERY EFFECTIVE. I did the exercises as instructed 5x a day. Thank you for your clear information.
Thank you! I started doing these stretches and I can already feel the difference in my heels
I did my first 10k run and I had this pain after and it wouldn’t go away but this video showed me exactly what to do. Thank you so much this is the only video I need for my foot pain.🙏🏼
Finally, sound advice for PF which was probably caused by a combination of over striding whilst walking (so hard heal impact) and poor shoes (thick spongy insole that went soft within 2 months). I did not want to stop doing a 2 mile walk to work or become dependent on orthotics or just "rest". So I bought some zero drop shoes (vivobarefoot shoes) and after day 1 (so 4 miles), the pain is no worse. But the flat shoes forced me to change my stride length drastically and slow right down which has in effect reduced the exercise load. This combined with the sensible exercises recommended here, might just make the difference and allow me to recover. Thank you for dispelling the myths and providing a good steer.
I have been suffering from plantar faciitis for 5 months now. I wish this is how my physio talked. Not just giving a list of exercises and sending me on my way will do these recommendations that are science based! I have a calneal bone spur that they wanted to operate on. I am a nurse who walks around 15-20k steps per shift, and my feet kill me every day after shift, and it really is miserable living with plantar faciitis. This makes a lot of sense that the bone spur is not a cause of it. For me, it's occupational. Thank you so much for all the information also read the blog which really explains a lot about the condition! Thank you!!!
I have never seen such a high quality video about this topic before! Great work👌 Greetings from Switzerland
Thank you!
@@E3Rehab you didn’t talk much about shoes in this video. I work from home and wear flip flops mostly. Ofos brand. But my pain is getting worse day by day.
Yes, this is truly the best video about Plantar fasciosis( not fascitis) rehabilitation on TH-cam.
This is the best advice i have seen regarding this issue. It makes total sense. Tons of thanks!!
Thank you for your knowledge and professionalism!!!
You presented this with a great step by step approach.
You truly know your profession.
Thank you!
One of the best videos I ve seen so far.
Literally I felt relief just by watching it.
I have suffered badly from October last year. I will follow all you suggested excercises.It was recommended by my Dr to start on Cortisone injections . Of course I refused. Since I tried all external remedies. I am 60% much better due to not giving up and finding new remedies. THANK YOU.🙌🌿
Excellent information here! This was so condensed with useful information. I've watched hours of videos over the last three months in pain and could have just watched this single video. I took screenshots to save to scroll through and do these exercises daily in hopes it will help. A lot of these were recommended by my physical therapist individually at some point. Having them organized like this helps make sense of what they're trying to accomplish and helps me put together a plan for doing these by myself, which is critical if I'm going to get better. PT in the PT office isn't frequent enough and can't go on forever. Thank you!
I just saw you did the same for us at the link in the pinned comment. Thanks!
@@thatgirlsandra
.
How is your feet now?
The best thung ,I love that you doing the exercises in your videos and mention when we can use them as a physiotherapists.and mention the papers that support your speech
This is the best video out there on this condition. Thank you so much. I felt like I was dying. I was doing all the things that were NOT working. All of this was so true. After I watched this and tried this, it changed my life.
Thank you!
Could you please tell how long have you been doing this before you felt any improvement?
My issue is not being active and doing rehab, it's having to stand and walk for 8-10 hrs at work. It's hard to change that load, and if you're adding even a little rehab it's hard to not over do it.
Same :( work is the problem. I don’t know what to do about it. As everything i try does not work.
Why are you not on sick leave then ? Standing/walking too much will only make it worse and slow down the healing process
@@myredeemerlivesmyredeemerl8031 I've started uni so it was only a few weeks. I'm back to normal. But your point is valid.
@@myredeemerlivesmyredeemerl8031 not everyone can take leave, I'm one. I'd love to because the pain I'm dealing with right now is too much to bear, every step I take I could cry. Morning is dreaded because it's when the pain is the worst, hobbling out of bed holding on to furniture just to stay the day. I'm hoping these exercises and stretching will help.
Exactly what I needed. I have tottaly lost confidence now in the medical system, I was at a doctor specialized for foot pain few years ago and she didn’t know what the problem was, told me to do an mri, still no clue. At that time I just bought more cushioned shoes. Now I watched this video and stretched the foot, all good.
This video is awesome, IV massively upped the amount of training as I do MMA, and my feet suddenly starting giving way, the exact way as described! Will be implementing this into my conditioning sessions. Thank-you!
Great work for patients and therapists!
Absolutely excellent video. Practical, helpful recommendations and appreciate you adding progressions.
This is the best video I've seen. No complicated jargon and to the point. What I really liked was how it was broken down into two parts, pain relief and strengthening for long term results. Pain relief is the first thing I was looking for and I'm sure others felt the same way. Once you can get that then you can move on to the strengthening excercises. Thank You for posting this video.
Most accurate and effective video on plantar fasciitis. Highly recommended!
I appreciate your researched-based recommendations! Your video was very informative and helpful. Thank you
Great advice! You did it very systematic and logically while using deductive reasoning. Going to try it.
Thank you soo much, I am experiencing
all these pain and I will start to do all the excircises, I hope it will help me.
Thank you again and
God bless you
Thank you. Outstanding video. I didn't know what was going on with my feet. This video is helping me with the pain.
Probably the only video I needed and the one I’ll ever need. Thank you 🙏
Best advice I've seen on Plantar Fasciitis. Thank you.
What a blessing ! Fantastic video. Thank you so much for your time and effort in preparing this gift. I will follow your advice and I am sure that it will help. God Bless You.
Thank you very much! This is the best video, related to this painful condition, I've ever seen.👍
Despite all the jargons used, this is the most credible video I've ever watched. Thank you 👍
I had severe discomfort and pain due to Plantar Fasciitis. Just wearing the right foot wear has brought great relief. Thanks for the exercises you have mentioned.
What footwear have you found that helps please ?
What type of footwear you weared mqm pks tel because i have same problem
At last a video that has it all. Best advice on the internet.
BEST video ever about this issue!!! Thank you!!
This was the best information, I have received, concerning my heel pain. Thank you!
I have been struggling with this pain I didn't even know what it's called. I tried all the myths activities you named with no success. Thank you
Very clear and to the point . Great job
Thank you and i really appreciate the dedication with which you explain the details. I'm going give this a try
Great explanation and summary for this common overuse injury. Love your chart pictorial of capacity, volume, and frequency.
This is REALLY informative and the best video out here to date 🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾
I have PF pain last 2 1/2 yrs tried all possible measures. Didn’t work now shall follow your excercises praying I recover🙏🏻
Great content! Thank you for this informative video and keep up the great work! 👍
Thank you for incorporating evidence based medicine in this video with clear and concise recommendations. I tore my plantar fascia (didn’t even know that was possible) after mostly ignoring pain in my foot for months. I am just now able to walk in a shoe and have had a hard time finding advice for what to do after a tear because it is quite rare. This will be very helpful in my ongoing recovery!
I heard that it will grow back.
Love the organization and the WHY for the exercises!
Clear and simple, very good advice,THANKS
This is fantastic, thank you so much.
Well done, Sir! I teach exercise dance classes. I'll be following your recommendations to a T. It is so kind of you to share your expensive education with us for free! God bless!
💃💞
This is fantastic source of information on the management of Plantar Fasciitis.
Excellent presentation!! Thanks for the science- based & useful information.
Thank you ! Great information. I'm doing all and finally back to running short runs .
I had severe pain in the bottom suddenly it started I thought due to standing along while cooking........ur way of breifing the pain with exercise feels useful for me.tq for ur informations reg the subject....
I know you say anti-inflammatories aren’t useful but they are they only thing that gives me some relief. I am doing the stretches my Dr gave me but nothing has helped except for prednisone. I will try all of the exercises in this video. Hopefully, something works.
You guys already know your plantar fascia workbook healed me completely of my plantar pain and enabled me to resume running marathons. I don't think I've mentioned that my affected foot subsequently rolls over the ground much more smoothly than my "healthy" foot, the toes of which kind of "dig in" to the ground as my weight passes over it. I chalk this up to the three-times-a-day toe mobility exercises included in the workbook and this video. In other words, a nice unexpected benefit of your rehab program! In fact, I intend to perform the toe mobility exercises this winter on my never-affected foot to endeavor to match the performance of my rehabbed foot.
Glad to hear this! I've been sidelined from distance running on and off for nearly two years due to PF, and none of the traditional treatments have worked. I'm going to start following these recommendations and tracking my progress, and hopefully I'll actually be able to complete this training cycle and get back to marathoning! Glad you're back at it!
Where can I find the workbook? Please
This should be NUMBER 1 rank on TH-cam when searching PF!
The top rated videos show how to massage it etc, unreal. I definitely screwed mine over the last month because I started running a lot more. It's a pity and disheartening because I was making great progress. Now I have to rehab for months :( At least it's not a case of resting fully and I will just get back to my daily 15000 steps. It sucks that I thought it was just a random pain that would go away, but after a week I realized something was off. Glad to know it's a bit more common than I thought.
Best video I've seen on this topic and trust me I've watched a ton of them!
Thank you, very concise. You're very knowledgeable, so thank you for sharing.
You guys are the bomb! And bang on. I have been heeled (typo on purpose) for many years. My main treatment was the Rathleff protocol, which you are referencing. For those sufferers searching the net for answers.If content does not cite scientific references to back their content, consider their info dubious or Pseudo science at best. That's the clear difference in quality information. Also read the paper cited if you can. Some studies aren't that good or conclusive as they make out.
This is my life story. I have high arches. Rice and roll painfully. I had to get orthopedic insoles. And stretching of the soleus. After a very warm soak. I've had it so bad the bones would Crack on both feet with my first steps in the morning. I had to ware wider shoe and not to tie them too tight.
There are times I stretch the bottom if the foot too aggressive and it will cramp. Nice and slow. This is a great video !!
Thank you so much for posting such a precise video with exercises for plantar fasciitis. I plan on doing these exercises regularly , I will report back on my progress .
Have a heel pain of 8 on a scale of 10.
Thank you once again
How is it going, bud ?
What a brilliant video presentation and explanation. Thank youuuuu
Thanks for an awesome video with concise, practical and clear information to action!
Thank you so much Doc. You are generous of your God's gift of wisdom and knowledge addressing lifestyle diseases.
This is golden. Thanks!
Very helpful exercises. Simple and very practical. Thank you.
Great video. Clear and concise. Thank you
I had nasty PF from introducing barefoot shoes too quickly and then going backpacking for 5 months(lots of hiking/walking), took me almost 18 months to get rid of it.
The stretching really helped to get rid of the pain first. Then I slowly introduced walking in barefoot shoes as I found it a enjoyable exercise + standard weight training
A couple days ago I ran 12km and was insanly happy to not wake up with heel pain the next day
Great video and excellent content as always!!!!
Thank you for helping me understand what is wrong with me. I have learned a lot
Very informative and going to start with your treatment plan. Strained my plantar fascia training boxing in minimalist shoes.
Thank you so much for detailed information
Excellent!! Thank you 🙏
Thank you very kindly for this information 🙏. I will definitely need to apply it.
Very helpful and well explained. Thanks
Absolutely great video 👍🏼
Awesome, kinda bummed that I’ve been doing rehab all wrong but now I know what to do.
I have a pretty good case of this. My first steps are brutal. And I’m getting ready to start my season as a cook on a cruise ship that is 7 weeks straight no days off with 10+ hour days. Uggg. So if I do these stretches early and at the end of each day I should be good.
Thank You! Super Helpful
Dry needling took away about 70% of my pain. Not sure if that’s for everyone I can only speak to myself. I love the variety of exercises you present though. I use a several to keep it from coming back. Great video.
What is that?? I need something
Acupuncture
@@eddycerb not quite. I’ve had both. Acupuncture was nothing in comparison to dry needling. In terms of effectiveness and discomfort. Two different processes with similar application. Dry needling is focused on using strong stimulation on the muscles to get them to release. Acupuncture, on the other hand, does not use strong stimulation and it is based on channel theory and using points to heal the body naturally.
best video on Plantar Fasciitis so far !
I loved the video!! ✨ So glad I found it before ordering a bunch of expensive crap to break 🆙 scar tissue.
Stretching helps with pain, but doesn't solve the problem. The problem is weak feet. Super soft cushioned shoes weaken your feet. This makes your plantar fascia do all the support work. The fix is barefoot shoes. Transition to barefoot is hard cause you're starting from scratch. It took me a year, but I'm finally running pain free again.
I have currently been diagnosed with a heel spur as well as plantarfaciitis on my right foot and have just finished with the physio of which I felt was telling me the same thing from the first and second appointment and nothing new or different from the follow up appointments I've had so I've stopped going because I can do all that at home and I felt I was waisting my money because the sessions were getting shorter and shorter at the same cost and I was advised to do the exercises that you said aren't needed so..... it is a totally different perspective from what the physio encouraged me to do. I like what you have said and from reading the comments, the feedback is positive.
Thankyou🙏🏽🙏🏽🙏🏽this really clear.
An outstanding video! Produced very well!