Plantar Fasciitis Treatment with Massage, Stretches, & Exercises - Ask Doctor Jo
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- เผยแพร่เมื่อ 11 มิ.ย. 2017
- Plantar fasciitis treatment with massage, stretches, & exercises is great for pain relief. Plantar fasciitis is when tissue on the bottom of our feet get irritated and inflamed. This can be very painful, and sometimes people have a difficult time walking with it. See Doctor Jo’s blog post about this at: www.askdoctorjo.com/plantar-fa...
For plantar fasciitis, often people will have the worst pain in the morning when they first walk. The pain can be in the bottom of the foot, the arch of the foot, and/or the heel. These stretches and exercises should help relieve the pain.
There are several stretches in this video to help relieve the pain. First you are going to stretch your calf muscle, or gastrocnemius muscle. You can prop up your foot with something or hang it over the edge of something so you heel will move freely. Keep your leg straight, and take the belt or leash and place it on the ball of your foot. Relax your leg and then pull your foot towards you. Hold the stretch for 30 seconds, 3 times.
Now, you want to massage the tissue, or fascia on the bottom of your foot. Start with pushing right down the center of the foot from the heel to the toes. You can use lotion or oil to help reduce the friction. Then use circular and spreading or fanning motions, and apply more pressure where you feel knots. You might feel scar tissue/adhesions through out the bottom of the foot, and these are the areas you want to focus on.
These next stretches you can do sitting. The best time is right before you get out of bed because many people have the most pain when they first put weight on their feet in the morning. You can use a massage ball, noodle or foam roll, and place it under your foot. Roll lightly at first, and then apply more pressure if it is not too painful.
You can also take a water bottle and freeze it. This will give you an ice massage while you are stretching the fascia when rolling it under your foot. You can place it in a cooler by your bed so you don’t have to get up if you don’t have anyone to get it for you. Or you can train your dog to get it for you :-)
While you are sitting, you can strengthen the muscles underneath to help move out the irritation and strengthen the area. Take a resistive band, and start off with a light resistance. Place it under your toes, and try to keep your foot down. Lift your toes, and pull them back down. If the band is too much, you can do the movement without the band. Start off with ten reps, and work your way up from there.
Another great way to stretch the fascia is to get on all fours or quadruped. Fan your toes out where they are flat on the floor. You should feel the stretch, but if you want more of a stretch, lean back and sit on your heels. Try to hold this for 30 seconds, and do it three times.
Then you can do standing stretch on a step or curb. Place the ball of your foot on the edge of the step and relax your heel downwards. This will stretch your fascia and your calf. Hold for 30 seconds and do it 3 times.
The last stretch can be done against a wall or something solid. Prop your foot up with your heel down on the floor. The higher you can put your toes, the more of a stretch you will get. Lean forward against the wall, and try to keep your leg straight. Hold for 30 seconds and do it 3 times.
The last set of exercises will be heel raises and balance exercises. Stand with your feet about shoulder width apart, come up on your toes as high as you can. Try not to lean forward, but bring your body straight up and slowly come back down. Push off as much as you can so your heel leaves the ground. Start off with ten and work your way up to 20-25.
Finally, you will work on balance. Try to balance on one foot. Try to look at something straight in front of you, and try not to look down at your feet. Start off with 10-15 seconds, and do it three times on each leg. If you need to hold onto something to start off with, make sure it’s something sturdy.
Related Video:
Plantar Fasciitis Stretches & Exercises:
• Plantar Fasciitis Stre...
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That doesn't quite sound like plantar fasciitis.
C
Hey Doctor, have been discussing with you on your other videos as well....This morning I just noticed I have soreness in my right foot...but goes away within of minute...I think I have a mild Plantar fasciitis...Have already started to follow the stretches in this video as well...Wanted to ask you, as in when can I resume jogging?
As yes, I am already your subscriber...👍
It really depends on if that is what it is or not. So unfortunately, I don't know since I can't evaluate you. If you want to try to resume jogging, it would be best to try very short distances first, and see how your foot feels before returning to your normal routine.
AskDoctorJo Sure doctor, and when is it recommended to these stretches...prior or post RUNs?
Just a tip
I use a wooden spoon with oil applied to the foot and message the fascia.
After a couple of months of right foot heel pain, I found and followed up most of your back, knee and 2 of your heel vids treats twice a day combine with 20-30mins walking, and the pain has been totally gone for the last 7 days 😀.. i'll keep it up, thank you Doctor Jo 🙏🏻
You're welcome.
i work on RAW CONCRETE. With a Torch...so no pads.
28 yrs at it....i was crippled. almost ready to give up. all cried out,i found your vids...I CAN WALK AGAIN....THANK YOU DR. JO.
im a real mess....head to toe...RACING accidents to failing down my stairs....two cervical disc replacement surgeries....most recent in Feb of 2016. double plates....8 screws....so...HEAD-TO-TOE i am a mess.
but at 55...i am now running a bit in my pasture!!!
AMAZED....IN DEBTED TO YOU.... I cannot tell you THANK YOU ENOUGH.
DG
I am so glad you are doing better :-)
D G
I wanted to say thank you. I just saw this, and my feet have been swollen and in pain since August (currently almost the end of March).
I did the massage along with you. This is the first time I have felt a bit of relief in a long time.
Ibuprofen, Advil, Tylenol, Mobic, and Naproxen do not work. So my feet have been swollen from when I get up and until I go to bed.
This massage actually helped the swelling go down a bit as well.
I don't know why I never thought to look up this before, but I greatly appreciate you doing this and wanted to say a big thank you to you.
I have dealt with Plantar Fasciitis since I was 12 and I am currently 27. Starting in August was the very first time that is has hurt this bad.
So, again, thank you very much.
You're welcome! I'm glad it helped some. Hopefully with doing it consistently, you will get more relief. Good luck.
Dr. Jo, yet again, youve helped me recover from an injury! Thank you so much for everything!! :)
You're welcome!
How long did it take you sir?
Thank you!! It really helped me a lot...never get tired of doing videos to like this!
You're welcome!
Oh! Thank you. Thank you thank you thank you. I was doing the lawn and my feet were killing me. It happened a while ago and I wasn’t hoping it was coming back. Saw this and I’m so grateful:)
You're welcome.
Love you Dr. Jo for sharing us useful information
Many thanks Doctor Jo! For the first time in the past 3 months, my pain has eased. For me the massage has really worked and I have also rolled my feet on a dumb bell in the absence of a ball or bottle. I’m really grateful.
You're welcome!
once again another big thank-you from me.your videos make everything simple. broke my right foot in 4 places and severely broke my left knee falling of a ladder.my hospital physio therapist is excellent but I forget most of it when I get home but I have you to turn to.even my physiotherapist was impressed with your presentation. love from London.PS.love your dogs.
You're welcome, and thanks!! The dogs say hi!!
Dear Dr.Jo thank you a lot.
I am physiotherapist and i am following your videos. a lot of thing i learn it from you really really amazing.thanks again.💐
You're welcome, and thanks!
Oh my god thank you!!!!! I have been heavily exercising recently and occasionally suffer from plantar faciitis. I felt it a little yesterday but stupidly decided to continue my workout. I’ve barely been able to walk all day and my heel has hurt even when resting and icing. After the suggestions in this video I can now sleep without crying from pain. I found this video on some random internet website and had to look through your stuff to comment. I will be using your advice for my shoulder/neck pain from old sports injuries! Thank you!
You're welcome!
Really struggling with healing my plantar fasciitis. Thank you for your regime!
You're welcome!
Great exercises and a very helpful explanation. Thank you so much for sharing the video.
Thanks, and you're welcome.
I'll do this kind of exercise, I'm searching what kind of exercise for my plantar fasciitis and thanks God I found this video of yours Dr. Jo...thanks for sharing 🙏❤
You're welcome. Good luck.
You are wonderful! Thank You again, saved my life
You're welcome! Glad it helped.
Thanks for this video Dr.Jo
You're welcome.
Thanks much. This workout should really help
You're welcome. Good luck.
thank you that's so awesome...I'm going to try these excercises...
You're welcome, and thanks! Good luck.
Thank you do much doctor I learned something new feeling better already
You're welcome.
Thank you
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Good exercises and explanations. Will have to try them. Thank you Doc. 👍❤️
You're welcome.
This has been SO helpful. Thank you very much!
You're welcome!
thank you so much for all the great exercises for planters fascitis....they do help alot.
You're welcome.
It's just one day & I'm feeling much better than before. Thank you doc!!
You're welcome!
Omen , how is it now since doing these movements ? has it helped im just started this to help the pain. . Thanks
Thanks Dr. Jo for this video It actually was an additional learnings and treatment for myself and I really feel better now and i would like to ask permission that Im doing a video similar to some execises of you promoting your channel too if its ok Tnx!
Thanks Doc, great advice
You're welcome.
Thank you, Dr. Jo. This is very helpful. Recommending you to my friends who suffer from chronic pain like me.
You're welcome, and thanks.
Thank u so much! Very helpful!
You're welcome!
Always new exercise..really scientific n easy method
Thanks!
Thank you so much sharing your exercises tectniques added to my PT 💖
You're welcome.
Thank you so much for sharing these stretches and empowering us to take back our lives! I had bad plantar fasciitis a few years after foot surgery and used these stretches and a wooden ball to help me get relief... What a difference!!!!
You're welcome! I'm glad they are helping.
Thank you!
You're welcome!
Thank you so much!
You're welcome.
Thanks a lot doctor joy u really helped me to understand my injury and self help.
You're welcome.
Thanks for posting these. Unfortunately I can't get help from my healthcare providers, so I have no choice but to DIY my diagnosis.
You're welcome. Good luck.
Thank You So much Ma'am
You're welcome.
I'm so happy I found your channel.
I have been NWB for almost 4 months, I have started doing home exercises - mandated by the doctor- but I had a lot of pain due to plantar fasciitis, impingement, P. tibial tendonitis. For 2 days I have added your exercises to my list and the pain is almost gone.
Today, I dared and massaged my plantar area and when I was done I felt my feet funny. I realized that it was so stiff that I was not touching the ground with that part and it was finally relaxed. Thank you so much!
You're welcome! I'm glad it has helped.
Me too. I've been NWB for 1 and half months now and now it hurts a lot. But maybe this will help.
As you describe is my case and when I do your stretches I feel more better Thank so much Doctor Jo.
You're welcome.
Great video, fun delivery and really informative content, thanks 👍
Thanks, and you're welcome.
Very good video much appreciated.
Thanks.
Excellent
Thanks!
Thanks again DrJoe
You're welcome.
I had ankle sprain about a month ago. Went to a masseuse and he helped massage my ankle, other parts of the ankle have stopped paining me except for the back of my heel. Will this exercises help relieve the pain and inflammation?
Thanks Doc. This really help.
You're welcome.
Awesome! Thank you! Do you have any exercises that can rebuild muscles in the feet due to having had Plantar Fasciitis and still having severe Neuropathy that has caused muscles to atrophy? Standing exercises wouldn't be possible yet, as even walking is very difficult. THANK YOU FOR YOUR TIME!!!
Do you have access to a pool?
Great video. Very useful stretches :)
Thanks!
Thanks. Very clear and helpful. My foot feels better already!
You're welcome.
Thanks Jo
You're welcome.
Thanks for the information it was very helpful.
You're welcome.
Too good
Wow this helped a lot. Does that mean I have it. My baby toe is still painful, bluish in cold weather, and heel feels like a bruise. TY
🙏🏼 thank you for these suggestions! 😊
You're welcome!
Holy jeez! I've never seen one of your videos, but the second I heard "Disclaimer alert" I started laughing until tears poured downed my face! Subscribed.
Glad you enjoyed it! 😂
I just done the sitting back on the toes and my pain went from a 8 to a 3 after only a few mins, and I could actually walk without the stabbing sensation. I am now going to practise all these methods. Thank you.
You're welcome.
Best. T-shirt. Ever.
Dr Jo ,thank you so much .It helps me a lot . From vertigo , to respiratory muscles excercises and now its about plantar fasciitis .I just started to follow your massaging and honestly I feel a little better .I had bunion surgery 5 years ago.Just wondered maybe the bunion came back. But I did your massage excercises ,And I will do it again second day tomorrow.
You're welcome.
Thanks my feet feel so much better right now
You're welcome.
Thanks!
You're welcome, and thank you for your support!
Dr Jo, Thank you so much for sharing your knowledge with us. I love your videos. They are very clear and the instructions are easy to follow. They were recommended to me by a cousin of mine who is a physical therapist in Europe. Can you please help me with one question? Can I continue to run about 3 miles every other day if I am doing the stretches and exercises before the run? I started to have the pain a week ago but I feel it’s getting worse. It is hard for me to stop running. Thank you so much.
You're welcome, and thanks. Unfortunately, I don't know since I can't evaluate you. If it's feeling like it's getting worse, it would probably be better to find a different form of cardio for a few weeks to see if you can get it to heal.
love ur vids :)
Thanks!
Thank you very much....
You're welcome.
Perfect Mam👏😍 tq so much for Shareing 🥰
You're welcome.
Obrigada muito bom!
You're welcome, and thanks!
tanks
You're welcome.
I'm unsure if you do all of the excersises together or do pick one of the exercises?
Thank you so much 🤗🙏🏻
You're welcome.
Perfect
THanks.
Hi Dr Jo, thanks for another excellent informative video. I've had this problem in both feet for a few weeks. I will start these exercises and hopefully it will bring relief. I have 2 questions.
How long should I do this to get rid of the problem?
I work on my feet all day on a concrete floor and I have bought new shoes with good arche support. Is there anything else I can do to help relieve the pressure during the day?
Thanks in advance.
Thanks, and you're welcome. It really just depends on how severe your case is, but it can often take 4-8 weeks of consistent treatment to get rid of it. Having really good shoes that support your feet is the best option, and if you can stop every so often through out the day and do a few stretches, that should help too.
great channel 😋
Thanks!
does it help ifs do this anytime of the day because i go to work early in the morning?
Hi doctor.. May you please tell that when I am massaging my foot then there is tingling sensation in upper areas of my foot.. . Am I doing something wrong.. I am suffering from heel pain from last 3 months. And yes it's been only 5 minutes massaging my foot, and my heel pain is lot better. GOD BLESS YOU WITH LOADS OF GOOD HEALTH AND HAPPINESS.
You are really good !!
Thanks!
Ty❤️
You're welcome.
Can you still do running while you have plantar fasciitis?
You are beyond awesome 👍🏼👍🏼👍🏼👍🏼👍🏼👍🏼👍🏼
Thanks!
Can you please demonstrate using tens to plantar fasciitis?
Very Good 👍 👍 Thanks
You're welcome.
These are terrific. Have you incorporated the use of tennis balls for relief?
Thanks! I have. I like using tennis balls since they have a little give to them.
do all the exorcises work for painful flat feet as well? great advice.
Yes, they should help with that too. Good luck.
Thanks so much for this video! Are there any stretches or foot positions to specifically avoid? For example: I was doing an exercise on the floor with a pointed foot and it was so painful! Is a pointed foot with pointed toes a bad idea?
You're welcome! If the movement is really painful, I would avoid it.
Is it better to rest or strengthen plantar fasciaitis?
How can I avoid taking cold water bottle for the plantar faciatis problem during the winters?
Good videos 😃❤
Thanks!
When attempting going on all fours and leaning back, I noticed that my toes stretch back and hurt before I can even feel anything in the foot itself. Is this normal? Would I need to do some repeated stretches with the toes first? (This happens with the wall calf stretch too, toes stretch and hurt before I can stretch the calf(
Would you do this after running? Mine don’t hurt while running, but the pain can start about an hour later.
Can u tell about the ball rubber or sponge?
Hi Dr. Jo! Do you recommend folks take time off walking for exercising while dealing with plantar fasciitis ?
Hi, I enjoyed watching this excellent clip.
I am suffering from Plantar fasciitis in both legs for 3 years now.
how many times per day do you recommend to do this treatment ?
and after how many weeks / months usually an improvement begins ?
Thanks. You can do them 2-3 times a day. Usually people feel relief in about a month, but it depends on how severe it is. Good luck.
Thanks for this video, most informative.
Of the many I have watched this is the first that, albeit briefly, mentions that pain can extend over the metatarsal dome area.
Prior to hearing that, even tho I can have heel pain and arch pain, I feel in one foot as tho there is a largish flat pebble beneath the 2nd and 3rd metatarsal heads. The other foot is primarily sore with a more "traditional" PF symptoms.
So rather than think that PF and Metatarsalgia are necessarily two separate conditions it can be an extension of PF.
There are so many potential exercises that it can be a little overwhelming to know what is helping or making this worse if this is a chronic condition.
I'll see my doctor on Tuesday for some advice.
I do appreciate the exercises offered here, I'm surprised at how tight and painful both my achilles tendons are. Goodness knows how long they have been like that.
Since this was posted almost five years ago do you feel there is anything you would like to add to it..?
Subbed and thanks 👍
Thanks, and you're welcome. Sometimes in that area there can be a pinched nerve called a Morton's neuroma. It might be worth looking up to see if it matches your symptoms. In the meantime, I have some newer videos on plnatar fasciitis. You can find all my videos on my channel: th-cam.com/users/askdoctorjo
Thanks for this help. i just started getting this in my feet ,, its very painful hoping this will help some doing these movements ~
You're welcome.
@@AskDoctorJo I did the exercises since last summer my feet are so much better no more pain i can finally walk right again , before i had to crawl around , getting out of bed was so much pain on my feet .. Not sure what caused it but hopefully it wont come back. Thanks again ~
Glad they helped.
What about if you have a plantar fascia tear ? Protocol ?
I'm super hurty. Been that way for a few months. I sleep in a boot, but it still hurts. One thing that gives relief is the spiky ball you have in this video. This week I've been rolling around on it pretty much all day while I'm at work. Is that bad? You say to do it for a minute or so. Is it bad to do it for much longer? It just feels good to roll it around.
It's not bad to do it longer. Hopefully it will help!
No, but would that work if I can arrange it through Physical therapy? Would swimming type moves work? The Medications aren't really working enough. Thank you!
Yes, if you can find a physical therapy place that does aquatic therapy, it would probably be very beneficial.
see now, i have recently stepped on a cat toy's handle and that is the reason why i have been having foot pain. anytime i walk on the same injured foot, it feels like a sharp pain and then i dont feel like moving anymore. from photos, i think it may be plantar fasciitis but im not totally sure, could you reassure? my mom says i should put pressure on it and walk and thats how it will get better, but i doubt that will fix it.. none the less i will be trying these exercises
Hey Jo,
Thanks for the video. Love the positive energy you have .
Just a quick question, I am an athlete and had the Plantar Fasciitis pain for about 4 5 days.
as soon as I warm my feet up with some basic stretches I feel like there is nothing wrong with it and I can push myself as I used to in my games ( I play beach volleyball competitively ) .
I know it is always the best to rest but at the moment I am in the middle of my tournament and can't rest it. Is it ok to push like this for a month ?
My body is usually better than average person in recovery time.
Keep up your great work.
You're welcome, and thanks. That's usually how plantar fasciitis works. Once you get moving and stretched, it feels much better, and then slowly comes back when you sleep or are not moving for a while. It really depends on how severe your case is, and if you feel like it's getting any worse or staying the same pushing it. If you can find a sleeve to help support it or if you know someone who can tape it while you play, that would probably also help. Good luck.
@@AskDoctorJo Thanks Jo,
Yes , will tape to support the arch and will hope It starts to get better.
Again awesome video. keep it up.
Thanks, and you're welcome.
Hello Doctor,
Im overweight and suffering from this pain... tell me onething, does reducing weight, solves this problem.
I was diagnosed 3 months ago with this condition in my right foot. Been doing exercises, ice, heat and still no relief. Bought the glider/rocker shoes. Very painful. Anything else I can do?
Hi doctor Jo, can you use a round object like a golf ball to roll out the fascia? Or does it need to be the motion you demonstrated? Thanks
It can be a ball.