Plantar Fasciitis Heel Pain Treatment - What REALLY Works
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- เผยแพร่เมื่อ 8 มิ.ย. 2024
- Download stretches PDF here: www.yogabody.com/plantar-fasc...
If you suffer from heel pain that feels worse in the morning when you get out of bed, you may have plantar fasciitis. This common connective tissue injury affects an estimated 10 percent of people.
Thankfully, the solution is usually simple and pragmatic once you understand what’s going on. In this video we share the key healing protocols that will help to fix your heel pain fast, including two calf stretches that will relieve tension on your plantar fascia.
VIDEO CONTENTS
00:00 Plantar Fasciitis
00:35 Lucas’ Plantar Fasciitis Story
02:09 Safety Disclaimer
02:26 Anatomy of the Plantar Fascia
03:50 Discovering the Cause
05:05 Why Common ‘Solutions’ Don’t Work
05:39 How to Heal Plantar Fasciitis
06:52 Corrective Exercises
07:44 Gastrocnemius Lunge
08:55 Soleus Stretch
12:18 Nutrition to Help You Heal
DISCLAIMER - Please do not use this video to diagnose or treat a severe injury. If your heel pain is severe, please see a doctor. In all cases, you should check with a trusted healthcare provider before starting any self-care routine.
ANATOMY
Your plantar fascia is a web-like band of connective tissue on the bottom of your foot. Unlike other connective tissues like tendons and ligaments, fascia is highly innervated, highly vascularized, and loaded with sensory neurons called mechanosensors. The good news is that because of its blood supply, it can heal quickly.
WHEN MIGHT YOU FEEL DISCOMFORT?
*When you get up in the morning
*After using new shoes
*After changing/increasing your activity levels
*Starting/stopping stretching routine
*Jump rope
BEST PRACTICES
* Keep moving, slowly
* Avoid painkillers before exercise
* Avoid walking barefoot or in flip flops (short term)
* Eat vitamin C, copper, zinc, and sulfur-rich foods
* Don’t stretch your feet, stretch your calves
* Practice deep stretches after exercise (not before)
* Keep your heel down when stretching
2 STRETCHES WE'LL LEARN
1) Gastrocnemius Lunge
2) Soleus Stretch
WANT MORE?
* Science of Stretching 5-Day program: www.yogabody.com/stretching
* Check out this article: www.yogabody.com/effective-pl...
* My podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com
Like this video? Please subscribe for more th-cam.com/users/YOGABODY_Of...
Got a question? Please post down below.
#HeelPain #PlantarFasciitis - กีฬา
Key Points (1) Keep moving but reduce stress / pressure / movement on the plantar fascia specifically (2) Stretch your calves, not your fascia (3) Consider upping your micronutrients to aid in healing. Remember to grab the PDF in the description above. Hope this helps you! - Lucas @ YOGABODY
I love and appreciate the recap too -it’s a lot of info and great to have a summer of main points and then we can rewatch for a refresher of details … gonna get that pdf now ! Thank you for making and sharing that too 😄😄😁
What would you suggest for Plantar Fibroma?
The stretches felt great and I'll continue with them. Thank you.
Thank you. Are there any specific yoga asanas for PF that you could share please.
Can’t find the pdf
I started to get PF about 8 months ago. Went to physio and was told that my hamstrings were the problem. Did all the exercises recommended but only limited relief. When I came across your video, I though the exercises were too short and simple to be effective, but I did them every day and wore good shoes (no barefeet!) and ate correctly. After about 3 months I started to get relief and things got better from there. So to anyone thinking of doing these exercises make sure that you stick with it. It works but it does take time.
This has really worked for me, thank you Lucas! Love the weekly podcasts also, so much to learn there. Keep up all the great work 👏🏻and thank you for keeping it real no bs!! 😩😃
This is the best stretch I've found for plantar fasciatis. Thank you, Lucas!
I've had PF for at least 4 years now......just did this exercise and cannot be more grateful for the results. Knees and ankles on both legs made that knuckle cracking sound maybe 30-40 times.....pain reduced by 90%! I feel great......thank you so much!!!!!!!!
I have had heel pain for 8 months now . I’ve been to a podiatrist who ordered expensive orthotics for me and I’ve been going to physical therapy for 2 months. Nothing is working.
I watched your plantar fasciitis video on TH-cam 4 days ago. I’ve done the stretches a couple of times a day since then.
Today I am in no pain for the first time in 8 months! All of the “solutions” that are mentioned in the video (ball on bottom of
foot, KT tape, etc) have been used on me or suggested to me. None have worked. Only the stretches from your video have made even a little dent and it seems that they will be making a long term difference!
Thank you!
Hope it helps...
Thank you very much for this video. After a year of daily pain, these exercises have solved the problem. I had no idea that a knee strain would have caused this, but on the first stretch, I could tell a difference, from the feeling in the upper calf. It took a few days to be able to complete the stretches, but it gradually became easier, and within a few days I started to notice a real difference. It's been two months now, and all the pain has gone. I have now subscribed to your channel as a thankyou. D.
Best plantar fasciitis video that I’ve come across!! Thank you so much!!
Just did some other stretches with other videos - didn’t help. Wow!! Yours really helped a lot. I’m 61 and started playing Pickleball - so fun but wow the plantar fasciitis is a killer. Thanks for sharing these exercises and tips with us
Love this channel, very informational, and this video came at the perfect time for me : I've been suffering from plantar fasciitis for a few months which happened less than 6 months after changing sport shoes from one very well known brand only doing sportswear to another not only doing sportswear.
This was so helpful! I am suffering so much with pain from this. Hoping this helps!
Great video! So frustrated with my plantar fasciitis. REALLY hoping this works! Will check out some of your other videos. Thanks!
This actually blew my mind. Thank you. Been going through a lot of new shoes lately. Got them for the holiday season.
amazing stretch
love the detail . . . . and the breathe aid
Thank you
I have been looking for this, finally something that make sense towards healing my pain thanks
Great stretch--Made my PF feel better tonight--looking forward to beating this!
Hi, I have suffered with this for a couple of years and watched and tried nearly everything….sometimes a temporary improvement, often no impact at all. So, with some scepticism, and in much pain, I found your video. I already stretch, so I didn’t think your recommended stretches would make any difference. BUT, I was wrong! I noticed improvement immediately, and now have zero PF pain, even when I get up in the morning. Your demo of the stretches really helped in getting the right place stretched. And, finally, many many thanks! My life is better, thanks to you and your solution to PF. ❤
This is a great video and very helpful.
Great stuff Lucas... Very Helpful !!!
Thank you for I quick and clear explanation!
This has worked so well! My pf is almost gone ( little bit of tenderness) but there’s no more tear inducing pain. Thank you, thank you, thank you!
Wonderful! so happy to hear...
Thank you for your videos. This one in particular is very helpful to me right now.
This was so good, and re-assuring, so grateful, thank you so much
Glad it's helpful!
I have just done these stretches for a few mins and found instant relief, amazed and grateful. I’ve been trying a zillion other methods to give me some relief and for weeks I’ve been in agony it’s so draining so with this immediate relief to say I’m overjoyed would be an understatement! I’m going to keep them up throughout the day and ongoing and I have a feeling these are the best relief stretches for me.
I think it's helping me out already. I Appreciate the video.
That's great I expect wonderful results in month's time let me get started.
Thanks
Thank you so much! My plantar fasciitis started when I started to workout and added so much stress to my foot 😢 I have flat feet so yeah… it’s so painful at times. Will try your stretches
I’ve had PF for the last year or 2 on and off and haven’t heard of a more clear instruction for fixing it. It makes a lot of sense. I’ve noticed by just stretching my calves, it has gotten better!! Thank you for the info. I have subscribed and looking forward to seeing more videos.
Hope it helps, Michael!
Very helpful stretches, I wish I had found this video this time last year when my PF really started with a vengeance. However, don´t knock taping, massageballs and especially not massageguns. I am virtually pain free since a month thanks to taping and my treasured massagegun. I had an ultrasound done late last year and then again a month ago and the difference was clear. Shoes are, as you said, terribly important.
This was really well articulated. Thank you!
Glad it was helpful!
Thank you so much. I had checked so many videos before watching yours, and tried so many of the things they were advising , and finding myself in even more pain. It is the third day that I am doing your exercise. And such an incredible relief, it is unbelievable. Thank you again, I was in lot of pain and could hardly walk. And by the way, yes it came after a change as you had suggested in your video (some change causing the appearance of this pain): new walking shoes! Even when I become totally pain free I will keep this exercise as part of my daily routine.
Hope it helps! Mine has not yet come back (touch wood).
Hi, Thankyou so much !! Instant relief pain gone after 30 second stretch of the calf!! Tried all the other stuff for months !!!
Thanks. Very much appreciated ❤
I tried all the stretching, rolling iced bottle, heat etc. in the end I signed up for a series of shock wave therapy. Almost from the first session I noticed an improvement, now 5 Sessions (weekly) later I only have an ache, which is tolerable.
I fully expect improvement to continue. Good luck with all those who suffer from this terrible pain.
Amazing.... thank you so much
Love these stretches. Even if you don't have PF these feel so good
I’m a dance teacher, I went from teaching 7 classes to teaching 19! I’ve had PF for months & you’re exactly right I was discouraged & fed up with nothing working. I will be doing these stretches each night! Thank you!
If you're a dance teacher, your muscles and tendons are probably already stretched. I am pretty flexible too, but still got plantar fasciitis, why? Look at a diagram of the nerves in the bottom of the foot, they all converge at the spot near the heel by the arch. Someone made a comment here on youtube, about the big toe being pushed too far inward from shoes that push them in. Make sure your big toe isn't being forced too far towards the 2nd toe, mine is. I'm wearing the socks with toes in them 24 hours a day, and wearing wide shoes.
@@janehop Thank you!
@@janehop my toes are completely in line and I still have PF 😔
My knees are giving me problems and I think that has caused PF in my left foot I cannot walk let alone do all these exercises I am 73 and really suffering I cant go around supermarket for my own food. I have been waiting months to see Neurologist I have had scans for my back hips and knees.
I won’t receive results until I see him, I’m fed up of having to stay on my bed.I don’t know what to do.
@@jazzjiverhave u tried massage? Or simply soaking your feet in warm water with Epsom salt? Also, over the counter, Voltaran applied 3 times/day!
👏👏👏 Concise and effective, thank you.
Gladd, I found this video, just did the exercise and felt some relief! Thank you from Long Island!
Hope it helps, Kevin!
Wow it’s a miracle I feel so much better 😊I can’t believe it thank so much while trying to take care of my little girls I couldn’t bear the pain this has helped me greatly ❤
Finally videos that address the real cause of this. Put simply its load vs capacity. If your load exceeds the capacity then you develop problems. Best way to resolve this, stretch, do calf raises, and walk. Start at a point where you dont upset it too much and then gradually increase. Start with two footed calf raises and progress to single foot. Do as many reps as you are able to handle as your starting point. Work your way up.
Thanks Jon! Hope it helps…
Spot on! Shin and calf stretches STOPPED my nighttime ankle cramps.
When I tried to add stimulation to my arches with a tennis ball, the cramps returned!. Whoa! Thanks!
So many conflicting vids out there and this one makes the most sense. Starting these stretches today and I've subscribed to your channel. Thank you for taking this time to provide this information!
Hope it helps Tony!
Thank you for your time and effort in producing this video, such a great presentation. I am really encouraged by it after suffering with PF in one foot for the past month. The pain intensity at times literally brings me to tears, and it has really set me back in my activities and work. I intend to follow all your suggestions and cease wasting time on direct massage and anti-inflammatories. I will just focus on my calf, not my foot. Happily a new subscriber now, and sending my best wishes from Australia to all your viewers for us to recover from PF with your great advice and education!
Thank you for your kind words!
- YOGABODY Team
Thank you so much for sharing your knowledge. They really work!!!!!!
Thanks Hazel!
Thank you so much. This is exactly what I need.
Glad you liked the video, Kathy!
- YOGABODY Team
Thanks for sharing the information 🙏🙏
Thanks for watching, Preeti!
Thank you for this video. Got PF from 12 hours shifts at work and running.
Clever stuff! Clever guy. Suffered plantar fasciitis many times especially doing martial arts and many of my clients have had plantar fasciitis. Matt the pilates teacher.
Very good brother thanks
Have this issue for a while and tried several natural treatments but this video just introduces the best way eliminating the plantar fasciitis issue so far that I’m happy to confirm it.
The keyword is the stretch, coz STRETCHING your leg on daily basis (for me hamstring and calf) and your problem would go away. Even my knees start to work properly again.
Refreshing to watch this video rather than the usual information.
Thanks for your support, Dathrakki!
Also thanks so much for making this it was so much of what o was thinking and feeling intuitively and made sense to me but it was not validated by the doctors I saw they gave me opposite advice so it really makes me feel more confident follow my own judgment and feeling and th oughts hearing someone who knows and has experienced this and similar situations affirm the same things - but you obviously have a lot more knowledge awareness and expertise from recovering and being a yoga instructor and learning from your own recovery and experience so I trust this more than any of the other resources I’ve been researching all day and night lol
Hello Amanda - no idea why but most medical advice on this issue is just terrible.
Awesome. Been dealing with it for years. Had it in highschool and work, lost it, now it has found its way back to me. I’m trying out a splint as i go to sleep now. Will try stretching in the afternoon
Hello from India. Thank you for the information. I have been struggling with pain in my heels without understanding why. I'll try what you've said. Pls keep up the work you're doing. Trust me, it's making a difference to people like me.
Glad to hear, thanks for your support!
Thanks for your information! Really excellent! ❤️💎❤️
Hope it's helpful Elio!
This is the best no nonsense instructions on this topic. I realized after watching your video that it was the new minimalist shoes and crocs that caused my plantar fasciitis. Thanks!
Uff, that's hard. Did it get fixed with stronger soled shoes?
Thanks a lot. I´ve dealing with plantar fasciitis for a while now and what i've been doing so far is mostly what you´ve described in this video. It´s good to know that i'm heading in the right direction.
Hi Miguel - hope it helps!
Experimenta eletrolise percuteana fisioterapia invasiva
Thank you. I was just stretching my foot before this video and was going to make an appointment with a Dr. You're the best.
Glad the video helped!
- YOGABODY Team
Like your video best and it makes the most sense then all the others I TH-camd. I am 82 and got this pf in my left foot about 3 weeks ago, first time in my life. Live a very healthy life style, do pet sitting and walk. Love to walk barefoot whenever I can and, I guess, that might be for now, not a good idea. Thanks for posting this video.
Thank you.
Thank you so much...been looking at plenty of videos on plantar facitis...till I found this
Thanks Yasmeen!
I never had issues with my feet till i became a utility lineman. My company only offers and approves literally one style of one brand of boots and my feet degraded so darn fast. I bought my own boots and got a letter from the company to state they fit the same electrical hazard requirements as the boots my company requires. Im slowly getting better but im going to take your advice and hopefully ill be back to normal soon. Thanks for taking the time to make this video.
Uff yeah, one bad stint in bad footwear can do it...
Subscribed to you right away cause you didn’t ask for it within 3 seconds and told me how to find what I needed right away. I watched all the way through though and appreciate the info. I’m too you to feel this damn old!
Thank you
Thank you so much for this video. I have been feeling the pain of plantar fasciitis for a long time already and I have also tried the deep muscle massage thing. It provided short time relief but it came back worse. Good thing I have come across your channel. I’ll be doing this from now on.
Hope it helps!
How is it now? Did it go away?
It is better now. I just had to keep doing the treatment especially when I just had a strenuous activity.
Sooooooooo helpful. Thank you so much.
Glad it was helpful, Rachael!
OMG! I just did these stretches and the pain is GONE 😲
THANK YOU 🙏🏼
Glad it helped!
What's messed up is the sheer amount of exercises and stretches that are completely opposite of each other. Seems like every video contradicts the next. Exhausting.
Agreed
Agreed!! So confusing 😕
Truer words have never been spoken...one video says do this...the next video says don't do this...WTF...I have pf...my heels are killing me...what actually works ???...anyone ???
You good bro, thanks a lot
Thanks a lot!
Thank you for this video :) Your content is amazing
Glad you liked the video, Maria!
-YOGABODY Team
This is excellent information. I was giving up hope on healing. Did you post the supplements you suggest?
Exceptional tutorial......
Thanks Nasar!
Started today! Let’s see how it’s looking after a week I also bought insoles for PF
I'm a teen and I had plantar faciitis pain for a year. The pain is on scale 10. I experience it every single day.
Man thanks. Telling it like it is. Thanks
Thank you for all this information. Just when I need it.
In my case it was two shifts at work that were more walking than usual combined with switching to summer shoes with less supportive soles.
Hope you're able to resolve it soon!
I've been doing this stretch for 2 days. My pain felt worse after yesterday's stretch in my arch and heel. Today during the stretch again but after the stretch it seemed to be reduced. I'm glad I don't have to keep stretch my foot and using massage balls etc. I'm giving this a good go to see if it helps my recurring PF over the years that lasts months at a time.
😮 I’m blown away with this simple stretch to relieve the pain in my feet’s … I had been out of work for three months and I just started back and my feet were so sore today. So when I got home and goggle “Best Way To Heal Sore Feet “ and u popped up… Long-story short the streaches gave me relief immediately😮I was like omg OOOKKKAAAYYY 🎉 THANKS SO MUCH ❤
I just became a new subscriber of yours 😊 You have so much more stuff I would like to learn about… Thanks so much 🙏🏽😍
Amazing!
Thank you this is really helpful 👌🏽🔆🌺
Glad it helped, Marcia!
-YOGABODY Team
Thanks Lucas, I've been having this for now 3+ years. Tried everything, will try this now :)
Uff... mine was pretty bad for 4-6 months. I've been 12+ months now with zero pain. Hope this helps!
Thanks a lot again! Will keep you posted.
Lucas, just to update you back. The pain has reduced quite a lot,thanks a ton sir 🙏
Got relief immediately this is unreal ! I went to podiatrists and I recieved a shot which did not do anything at all then I used orthotics in my shoes and sneakers and again it did nothing so I just got used to the heel pain and went on with my life because I wasn't taking any more shots yes I stretched the facia which again did nothing more pain thats all it did Now I tried your exercises and BOOM immediate relief yes it hurt me like crazy but I kept on and the pain was less and less and this is only one night I'm actually able to walk normal with no pain I will do this all week I want to Thank you so much for posting this I also wish you were in NY I would've loved to be in your training program God bless and thank you again
So happy to hear!
Brilliant subscribed 👏
Thanks for this video. I used to wear walking or running shous and had no problems with them until I wore more fashionable boots with flat sole and I my ankle is painful. Seriously painful. It feels hot when I touch it and it is red skinned! Yes, you are right, we need to track back what happened to us to get the conclusion. Each person might have different causes 🙏
thank you sssoooooo much....
Thank you for a great video and your explanation was so easy to follow and helpful 🙏
I have been suffering with Plantar Fasciitis Heel Pain for a month and went to a doctor what a waste!!!
I did the exercise last night before going to bed and the pain is almost gone down to 10%.
Thank you again 🙏
Happy to hear!
So grateful I just started following you! So timely as my feet are so painful, especially my right! Also I literally just ordered a pair of Altras this morning after shopping for a pair of new shoes hoping for some relief! Can these be done in the morning when it’s most painful?!? Thank you!
Hi Lisa - let me know how it goes with the shoes. re: morning. I would advise against it. It's impossible to totally immobilize your plantar fascia, but heel down helps... but still I would wait until the morning aches go down a little.
The Olukai Ohana sandals worked wonders for me! But definitely going to try these
Tq Sonu ❤️
Thank you, at 75 things are wearing out and breaking down! I’m noticing my heals are becoming a little painful. I’m starting these stretches every day after my walk.
Hope it helps!
Thanks for an excellent video. Do you recommend not doing some of my yoga class stretches like downward dog that require a lifted heel? Guessing that lunges also need to be eliminated from my weight lifting regimen due to the raised heel. I've been battling plantar fasciitis in my right foot for years. I want to give this program every chance to work.
Azengear ankle support sleeves turned out to be very helpful for pain relief. My brother combined physical exercises with wearing these socks during the day and got amazing results!
Do you have any exercise advice on Morton's syndrome? Your videos have helped me so much. Thank you!
Thank you so much you've made such a major improvement. I can walk again!
Glad it helped, Chandrin!
- YOGABODY Team
Heal pain. Nice one😃
Thanks!
I’m an MD. I haven’t yet cured my PF (or the *other leg which simultaneously developed Posterior Tibialis problems 5 months ago - and - has a 40 year history of Peroneal Tendonitis.) However, your approach makes the most sense to me physiologically. (*I was born with unusually shaped feet.)
Appreciate this, Deborah! Thanks for sharing your experience. We're always trying our best to learn more so we can help improve other people's well-being.
-YOGABODY Team
Good video! Just want to suggest that when stretching gastrocnemius, you can isolate each head by adding rotation to both sides- swing your front leg across and rotate your body first one way and hold, and then the other way. A lot of PF is caused by tight calves pulling on the calcaneus. Also, heat is great to use on the foot as it helps to bring blood flow to the poorly vascularized tissue.
Oh cool idea!
I can't visualize what you're explaining 🥺
@@ZacheryH1993 When you do a calf stretch to one leg, you simply add a rotation of your body, bringing your free leg across in front of you, and hold, and then rotate the other way out away to the side of your body and hold. So if you're stretching your left calf, at the end of the stretch bring your right leg across in front and hold- you should feel one side of your calf (gastrocnemius) muscle being stretched more, and then take your right leg out to the right side. Look on Athlean-X's TH-cam channel for his plantar fascia advice- he demonstrates the stretch.
@@whatwouldhousedo5136 oh yes I've already seen that one before but I don't know about adding heat to the plantar fasciitis since its technically a nerve issue. My doctor mentioned heat isn't good for nerve pain and ice is the way to go. It is probably why they always recommend icing my feet whenever I saw the podiatrists about it
@@whatwouldhousedo5136 I showed my PT that athlean x video a year ago nearly and he said that the way you force your body into that position has more impact on your body and would rather me do the doming technique which is very hard to do. I had to practice it with my PT for a few months to get it lol. But once you know how to do it you can eliminate your heel pain by creating an arch, making your brain smarter. It is an exercise so you gotta do it all of the time to make your brain remember how to properly stand.
Great instructions, Lucas.
Hi Lucas! Thanks a lot for your advice, I've been suffering from PF for a long time and haven't had success so far, but what you explain makes sense so I'll give it a try! Just one question: any recommendation for food supplements? I've been trying to find a product which contains all of the ingredients but haven't found any...
Hi Lucas, I've had plantar fascilitis for the last 6 months due to jumping rope. Glad I found your page as I tried all the recommendations that you suggested to avoid. I've tried them all and made the symptom worst. This has worked for me with noted decrease in the pain. You advice this exercise is done at the end of the day. Why is that? Thank you.
Great video! What food/sups do you recommend as can't see the list as mentioned in video