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!
I discovered that doctors and some physios do not understand the related muscles that can contribute to pain in a specific area. They only look at that specific area where the pain is but not the surrounding muscles and tissues. It is frustrating that we have to seek advice from elsewhere such as youtube.
@@m.taylor hi, can you please advise me regarding this heel spur I have been doing this exercises for past three days, and my heel pain has increased a lot
@@ShawqCalligraphySorry. I don't know anything about heel spurs, but I would rest the foot and apply ice several times a day for about 15-20 minutes, and check with a good physiotherapist or sports doc. My heel pain was caused by tendonitis and plantar fasciitis.
This is a positive read! I’ve had this for nearly a year now. Did lots of training prior but am really struggling to do anything! I’ve also tried all the things you have but no real success. I’ll try the advice in this video.
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!
Don't have the words to express my gratitude. Feel so lucky youtube suggested your video. I am suffering from this pain for past three months. Your exercises worked wonders. I am doing them daily. Its my third day today and pain is so much better. Thanks a lot for making this video.
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.
I have been dealing with this condition for almost 10 years now and this is by far the best and most comprehensive video on the topic that I have ever found. I wish I would have found this years ago. I think your recommendations of exercises are fantastic and more effective than what I was doing in PT.
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 👍.
This is a brilliant video. It’s very clear and works. I’ve suffered for a few years and like others here, was depressed, thinking full function would never return to my feet. Your approach and simple exercises have truly helped. Thank you!
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!
Wow, that's so great to have a solid science and evidence based approach (my doctor told me to roll a tennis ball - did nothing, tried other stretches, didn't work well), finding some of these exercises helpful so far, I'll stick to the 3 month try out of all of these, plantar heel pain has been having such a huge impact on me, really appreciate this video and I'll put another comment in 3 months!
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.
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.
Im 38, never faced any major health issues, at 36 I had my daughter, around same time I started weight training in gym, when my daughter was around a year she got used to sleeping only when I carry her and walk, she weighed almost 8 kg and I walked for almost 2 hours a day carrying her, so a year ago slowly my heel started paining and it grew over a period of time, I guessed it could be because of extra weight im carrying, 3 months ago it got severe, I started limping, I visited physio and that is when I heard plantar fasciitis, doc gave me some pills for 10 days but there was no improvement, after watching hours of contents on plantar fasciitis I picked up 3 exercises shown in this video, it was magical, the pain just vanished within weeks, I walk a lot better, the pain arise sometimes but with this rehab it gets better.
Two weeks. Just two weeks of doing this routine every other day and some morning foot/ankle/calf stretches every day and I've felt a tremendous difference in my feet and calves. After years of beating around the bush with PF, I now have a routine I intend to practice, modify, and improve for life. Thank you so so much.
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.
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 ❤
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.
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!
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.
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.
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 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.
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.
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 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.🙏🏼
I have been feeling this pain for the past 3 weeks, but now i will perform what was recommended in this video and assess my condition after a week, it is so depressing for a 29 years old to stop the sport i used to play for the past 20 years due to this pain, i hope to get back soon
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.🙌🌿
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!
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!
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 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'm going to try these things, but some I've already done. Multiple PTs and podiatrists have given me various combinations of stretches, exercises, and anti-inflammatory medication for months. All with little success. I am hopeful this will change now.
Another strategy that worked for me instantly was to stretch the foot back when in a seated position with your affected foot resting on your opposite knee. Stretch backwards toward your heel especially if you have pain stretching your foot towards your shin. Pain free asap!!!!
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 !!
This is a wonderful video and I love the science-based approach. I've been "diagnosed" with PF but I have to answer no to the first question in the video. It used to hurt a lot upon waking but I use a night splint and that has made a tremendous difference in the morning. BUT my problem is that my heel hurts constantly with each heel impact. I've learned to compensate unconsciously and walk on my midfoot so my heel doesn't hit the ground. If I have to walk for a long period (like running errands and grocery shopping, or cooking, etc) the pain just gets worse. I'm a very active senior and this is curtailing my activities. I've been diagnosed also with a mix of PF, heel fat pad atropy and achilles tendonitis. Do these exercises help all three? An x-ray, CT scan and MRI found nothing other than thickening of the PF and chronic partial-thickness ATFL tear. Do these exercises help all three? Or do you have another video to help any of the other things? I really appreciate your approach!
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.
@@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.
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.
@ stretches made it worse. I had an mri and I had 2 torn meniscus, arthritis and and significant loss of cartilage. I had surgery. It gave me immediate relieve. I haven’t had PF again. I stopped running and just walk a lot now. It’s funny how most of my issues were in my foot but it was caused by my knee. It took 3 years from the time I twisted my knee running to figure out what was wrong. Now, I know better. I will go directly back to the orthopedic guy and not my primary care. I got lucky and my 3rd primary care dr was an ultra runner. If it wasn’t for him I’d still be trying to figure out what was wrong with my foot when it wasn’t my foot at all. It’s funny how after the initial incident, my knee didn’t hurt the pain was in my foot.
@@dawnt5587 thank you very much, I also had a knee injury that resulted in feet pain. I’m in trouble, I can barely walk. I’m trying to lose weight as I gained a lot of weight due to not walking much, I’m hoping that will help.
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!
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.
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.
I have this pain for 6 konths and nothing helped. I will aply this rehab and I hope,it will help me. I have really big pain now. The best video I ve seen ever.
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
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!
Thank you so much ! I really hope this helps ! Right now I am in a bad place and I can barely do day to day things ! So hard when you have young children to take care of ….
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
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.
@@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.
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
My only question is, how to know when to grade up the exercise? Super helpful video, seems very well researched and thoroughly thought out, and I greatly appreciate the time markers and captions!
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! 💃💞
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
Got an ultrasound yesterday and I have a tear in the left side and thickening in the other. Regardless, these exercises have worked and I hold out a lot of hope now for healing on one side and warding off further injury on the other.
I developed plantar fascitis after wearing a lower leg-foot cast for many weeks. Now I need to undo this fascitis that is causing me piercing pain along the foot arch and intense heel pain. Keeping my fingers crossed.
Had it for couple of months. Took physio therapy but no use. Took a mixture of turmeric powder, pinch of black pepper powder and warm for a month, twice a day. Was cured of the pain permanently. Exercise was only a temporary relief.
@@jasminshobaebenezer2135 take half a teaspoon of turmeric powder, add a pinch of black pepper powder and add half a glass of warm water. Mix completely and drink it. Initially I took twice a day for 2 weeks and then reduced to once a day. I felt a difference in a week and was lot better in 2 weeks. I startedctaking it after reading number of articles on the subject. I am based in India.
This is excellent! I had a terrible case of PF for 4 months from increasing my exercise from walking 2 miles and then quickly added 2 miles of running…I ended up doing 2 cortisone shots and changing all of my shoes to accommodate arch supports recommended by my podiatrist. He also had me see a physical therapist who designed a program for me of exercises that involved stretching and dynamic movement. We found that my hips were very tight and most of the exercises involve movement of the hips. I also got a lot of relief from making sure that I wasn’t extending my foot while sleeping (trapped under sheets and comforter) and for some time wearing a splint to keep it from extending. I slowly have increased my walking from 1 mile to 3 miles x 5 days/week. It has taken me 6 months! I am now in the phase where I feel I can add back in pickleball. Fortunately I have been able to golf the this whole process! It has been really slow but I am improving a lot! I will also add in your exercises and I am hopeful that they will help to strengthen and increase mobility in my ankles and calves! I really like this video! So helpful to me on my continued journey to heal PF!
Good presentation and some relief exercises. But, only possible when the PF is not yet evolved to hyper painful and impossible to put the heel on the ground. 😓 If the inflammation is really strong then meds are required for a few days, in order to dim down the pain and be able to massage the calfs and under the arches. The main pulling point is at the sacro iliac bones. (Lower back, the two knobs on each side of the vertebra). This should also be treated with myofacial massages. Osteopathy can be very helpful too. Good luck! 🙏
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.
I've been long-distance running for over a decade and suddenly came down with a case of PF about two years ago. This is THE most logical and informative explanation I've seen! I will definitely be following these recommendations and keeping track of my progress. Thank you!
What's the cure and how to reverse it ? Managing is not a full solution isn't it ? 🙏🏼🙏🏼 Grateful Thanks for info 🙏🏼it's very useful! May God bless you for giving such detailed information to the world 🙏🏼
Thanks for the scientific explanation of this condition. The exercise that you showed are not possible for senior citizens. We are not so flexible nor do wevhave good balance . Next time please make videos focused towards seniors &easy exercises. Thanks .
When I relax for ten minuets or more and then stand up my heel KILLS and then the more I walk the more it goes away and then sit for 5 minuets and then stand up and it KILLS all over again . This has just started a week ago and never had this before and I am 55 and have been a gym beast my whole adult life .
![[LIVE] : ONE ลุมพินี 89 | คู่เอก "ยอดไอคิว vs คิริลล์"](http://i.ytimg.com/vi/Z3vYkHJ_5Ig/mqdefault.jpg)
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!
I discovered that doctors and some physios do not understand the related muscles that can contribute to pain in a specific area. They only look at that specific area where the pain is but not the surrounding muscles and tissues. It is frustrating that we have to seek advice from elsewhere such as youtube.
@@m.taylor hi, can you please advise me regarding this heel spur
I have been doing this exercises for past three days, and my heel pain has increased a lot
@@ShawqCalligraphySorry. I don't know anything about heel spurs, but I would rest the foot and apply ice several times a day for about 15-20 minutes, and check with a good physiotherapist or sports doc. My heel pain was caused by tendonitis and plantar fasciitis.
This is a positive read! I’ve had this for nearly a year now. Did lots of training prior but am really struggling to do anything! I’ve also tried all the things you have but no real success. I’ll try the advice in this video.
After beginning bike riding, the pain is reduced - maybe due to improved circulation and stronger ankles.
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
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!
I agree 100%
Don't have the words to express my gratitude. Feel so lucky youtube suggested your video. I am suffering from this pain for past three months. Your exercises worked wonders. I am doing them daily. Its my third day today and pain is so much better. Thanks a lot for making this video.
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"
I have been dealing with this condition for almost 10 years now and this is by far the best and most comprehensive video on the topic that I have ever found. I wish I would have found this years ago. I think your recommendations of exercises are fantastic and more effective than what I was doing in PT.
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
I'm a 35 yr Hospital/Clinical RN . Excellent information!
This is a brilliant video. It’s very clear and works. I’ve suffered for a few years and like others here, was depressed, thinking full function would never return to my feet. Your approach and simple exercises have truly helped. Thank you!
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!
Clear, concise and to the point. One of the best videos on TH-cam that tackles this painful condition.
Wow, that's so great to have a solid science and evidence based approach (my doctor told me to roll a tennis ball - did nothing, tried other stretches, didn't work well), finding some of these exercises helpful so far, I'll stick to the 3 month try out of all of these, plantar heel pain has been having such a huge impact on me, really appreciate this video and I'll put another comment in 3 months!
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.
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.
Im 38, never faced any major health issues, at 36 I had my daughter, around same time I started weight training in gym, when my daughter was around a year she got used to sleeping only when I carry her and walk, she weighed almost 8 kg and I walked for almost 2 hours a day carrying her, so a year ago slowly my heel started paining and it grew over a period of time, I guessed it could be because of extra weight im carrying, 3 months ago it got severe, I started limping, I visited physio and that is when I heard plantar fasciitis, doc gave me some pills for 10 days but there was no improvement, after watching hours of contents on plantar fasciitis I picked up 3 exercises shown in this video, it was magical, the pain just vanished within weeks, I walk a lot better, the pain arise sometimes but with this rehab it gets better.
Two weeks. Just two weeks of doing this routine every other day and some morning foot/ankle/calf stretches every day and I've felt a tremendous difference in my feet and calves. After years of beating around the bush with PF, I now have a routine I intend to practice, modify, and improve for life. Thank you so so much.
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.
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?
How are you doing now a year later from this comment @fdah29
she died 💔
Update please
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.
How are you holding up now with PF? Did it ever come back?
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?
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?
Update please
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
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 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.
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.
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.
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.🙏🏼
How is it now?
I have been feeling this pain for the past 3 weeks, but now i will perform what was recommended in this video and assess my condition after a week, it is so depressing for a 29 years old to stop the sport i used to play for the past 20 years due to this pain, i hope to get back soon
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.🙌🌿
Why u refused i jections whats the reason?
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!
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?
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 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'm going to try these things, but some I've already done. Multiple PTs and podiatrists have given me various combinations of stretches, exercises, and anti-inflammatory medication for months. All with little success. I am hopeful this will change now.
Any improvements?
This is my fourth week experiencing this. Based on all the positive comments, I’ll definitely try the exercises. Thanks and wish me luck!
So accurate...in depth analysis of the condition I have been suffering since last many years ...Thanks for sharing your experience and knowledge.
Thank you! I started doing these stretches and I can already feel the difference in my heels
Same here
Yes, this is truly the best video about Plantar fasciosis( not fascitis) rehabilitation on TH-cam.
Thank you for making this very simplistic so many just are not. And you took your time to explain. It's very easy to understand. 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
Despite all the jargons used, this is the most credible video I've ever watched. Thank you 👍
Best advice I've seen on Plantar Fasciitis. Thank you.
Another strategy that worked for me instantly was to stretch the foot back when in a seated position with your affected foot resting on your opposite knee. Stretch backwards toward your heel especially if you have pain stretching your foot towards your shin. Pain free asap!!!!
How many times u do in the one time? Thanks
I have PF pain last 2 1/2 yrs tried all possible measures. Didn’t work now shall follow your excercises praying I recover🙏🏻
Have you followed these exercises, and how did you recover?
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 !!
Brilliant. Thank you for presenting the FACTS. I feel equipped to start my healing.
Wow, a watched a lot of vidoes giving contradicting advice. This is the best one on a subject I found so far.
This is a wonderful video and I love the science-based approach. I've been "diagnosed" with PF but I have to answer no to the first question in the video. It used to hurt a lot upon waking but I use a night splint and that has made a tremendous difference in the morning. BUT my problem is that my heel hurts constantly with each heel impact. I've learned to compensate unconsciously and walk on my midfoot so my heel doesn't hit the ground. If I have to walk for a long period (like running errands and grocery shopping, or cooking, etc) the pain just gets worse. I'm a very active senior and this is curtailing my activities. I've been diagnosed also with a mix of PF, heel fat pad atropy and achilles tendonitis. Do these exercises help all three? An x-ray, CT scan and MRI found nothing other than thickening of the PF and chronic partial-thickness ATFL tear. Do these exercises help all three? Or do you have another video to help any of the other things? I really appreciate your approach!
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.
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.
How did it go?
@ stretches made it worse. I had an mri and I had 2 torn meniscus, arthritis and and significant loss of cartilage. I had surgery. It gave me immediate relieve. I haven’t had PF again. I stopped running and just walk a lot now. It’s funny how most of my issues were in my foot but it was caused by my knee. It took 3 years from the time I twisted my knee running to figure out what was wrong. Now, I know better. I will go directly back to the orthopedic guy and not my primary care. I got lucky and my 3rd primary care dr was an ultra runner. If it wasn’t for him I’d still be trying to figure out what was wrong with my foot when it wasn’t my foot at all. It’s funny how after the initial incident, my knee didn’t hurt the pain was in my foot.
@@dawnt5587 thank you very much, I also had a knee injury that resulted in feet pain. I’m in trouble, I can barely walk. I’m trying to lose weight as I gained a lot of weight due to not walking much, I’m hoping that will help.
@ I feel for you. My biggest mistake was thinking it would just heal on its own. I put up with it for 3 years.
My kid is 11 and has been growing tremendously. Now 5’7. He’s been starting to have plantar heel pain & swelling so trying to educate myself
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!
Thank you for your knowledge and professionalism!!!
You presented this with a great step by step approach.
You truly know your profession.
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.
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
I have this pain for 6 konths and nothing helped. I will aply this rehab and I hope,it will help me. I have really big pain now. The best video I ve seen ever.
Get barefoot shoes and toe spreaders
How are you now,
Is your planter fasciitis cured or not,
I am curious to know any one healed from this,
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
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
I must say..I found 'rebounding ' really improved my plantar pain..
Thank you so much ! I really hope this helps ! Right now I am in a bad place and I can barely do day to day things ! So hard when you have young children to take care of ….
I like ur exercise I will try my best. Thank you 🙏
Iam 71years old
God bless you my dear 🎉
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
It was nutrition for me... I started taking vitamin D and multivitamins. It reduced the pain greatly. Thank God 🙏
Most accurate and effective video on plantar fasciitis. Highly recommended!
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.
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
My only question is, how to know when to grade up the exercise? Super helpful video, seems very well researched and thoroughly thought out, and I greatly appreciate the time markers and captions!
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!
💃💞
Clear and simple, very good advice,THANKS
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
Real good work . I hv been struggling with this n didn’t know what to do . Will certainly start these exercises immediately
Got an ultrasound yesterday and I have a tear in the left side and thickening in the other. Regardless, these exercises have worked and I hold out a lot of hope now for healing on one side and warding off further injury on the other.
Best video I've seen on this topic and trust me I've watched a ton of them!
I developed plantar fascitis after wearing a lower leg-foot cast for many weeks. Now I need to undo this fascitis that is causing me piercing pain along the foot arch and intense heel pain. Keeping my fingers crossed.
Had it for couple of months. Took physio therapy but no use. Took a mixture of turmeric powder, pinch of black pepper powder and warm for a month, twice a day. Was cured of the pain permanently. Exercise was only a temporary relief.
Can you please explain this in detail.
@@jasminshobaebenezer2135 take half a teaspoon of turmeric powder, add a pinch of black pepper powder and add half a glass of warm water. Mix completely and drink it. Initially I took twice a day for 2 weeks and then reduced to once a day. I felt a difference in a week and was lot better in 2 weeks. I startedctaking it after reading number of articles on the subject. I am based in India.
Thank you so much 😊. I am also having severe pain n I will follow this method. Thank you once again.
@@jasminshobaebenezer2135 have u been taking the potion regularly? Do u find any difference?
Thank you, very concise. You're very knowledgeable, so thank you for sharing.
This is REALLY informative and the best video out here to date 🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾
This is excellent! I had a terrible case of PF for 4 months from increasing my exercise from walking 2 miles and then quickly added 2 miles of running…I ended up doing 2 cortisone shots and changing all of my shoes to accommodate arch supports recommended by my podiatrist. He also had me see a physical therapist who designed a program for me of exercises that involved stretching and dynamic movement. We found that my hips were very tight and most of the exercises involve movement of the hips. I also got a lot of relief from making sure that I wasn’t extending my foot while sleeping (trapped under sheets and comforter) and for some time wearing a splint to keep it from extending. I slowly have increased my walking from 1 mile to 3 miles x 5 days/week. It has taken me 6 months! I am now in the phase where I feel I can add back in pickleball. Fortunately I have been able to golf the this whole process! It has been really slow but I am improving a lot! I will also add in your exercises and I am hopeful that they will help to strengthen and increase mobility in my ankles and calves! I really like this video! So helpful to me on my continued journey to heal PF!
Good presentation and some relief exercises. But, only possible when the PF is not yet evolved to hyper painful and impossible to put the heel on the ground. 😓 If the inflammation is really strong then meds are required for a few days, in order to dim down the pain and be able to massage the calfs and under the arches. The main pulling point is at the sacro iliac bones. (Lower back, the two knobs on each side of the vertebra). This should also be treated with myofacial massages.
Osteopathy can be very helpful too. Good luck! 🙏
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.
Very helpful exercises. Simple and very practical. Thank you.
Uno de los mejores videos que he visto a la fecha. Gracias.
I've been long-distance running for over a decade and suddenly came down with a case of PF about two years ago. This is THE most logical and informative explanation I've seen! I will definitely be following these recommendations and keeping track of my progress. Thank you!
The organization and structure of these videos is something to be admired (and the content is fantastic thanks!)
What's the cure and how to reverse it ?
Managing is not a full solution isn't it ? 🙏🏼🙏🏼
Grateful Thanks for info 🙏🏼it's very useful!
May God bless you for giving such detailed information to the world 🙏🏼
Thank you so much Doc. You are generous of your God's gift of wisdom and knowledge addressing lifestyle diseases.
It actually helps me more to stretch the foot back behind my bent knee--that relieves the overstretch of the fascia, and helps give a chance to heal
This is the best advice i have seen regarding this issue. It makes total sense. Tons of thanks!!
At last a video that has it all. Best advice on the internet.
This was the best information, I have received, concerning my heel pain. Thank you!
BEST video ever about this issue!!! Thank you!!
This is the BEST and most comprehensive plantar fasciitis video I have seen!!!! I have watched them all..... Great job!
You sound better than most Doctors who are supposed to be specialists
best video on Plantar Fasciitis so far !
Thanks for the scientific explanation of this condition. The exercise that you showed are not possible for senior citizens. We are not so flexible nor do wevhave good balance . Next time please make videos focused towards seniors &easy exercises. Thanks .
Thank you very much! This is the best video, related to this painful condition, I've ever seen.👍
When I relax for ten minuets or more and then stand up my heel KILLS and then the more I walk the more it goes away and then sit for 5 minuets and then stand up and it KILLS all over again . This has just started a week ago and never had this before and I am 55 and have been a gym beast my whole adult life .
🎉finally....salamat po. Perfect video sa lahat ng nahihirapan sa sakit sa paa. Kodus