3:57 Roll on the bottom of the foot 5:03 Spread big toe and soft tissue work 5:45 Stretch top side of the foot 6:36 Short foot exercise: grip the ground 7:09 Big toe lateral stretch
Barefoot shoes, toe spacers, and most importantly, strengthening/stretching my calves and improving my ankle mobility has given me tremendous plantar fasciitis relief.
Same actually. Since i got injured i legit didnt stop using the foot. I stretched and walked on it daily and massaged it before bed. But mobility definitely helps the healing process (with stretching prior). Albeit i kind of had a limp for a while lol
In the video they don't talk about calf stiffness at all though, instead it appears they're saying that the issue is caused solely by the shape of the shoe. Interestingly, that assertion isn't really supported by all of the evidence that points to stiff calves being primarily associated with the pain. I'm not sure the details outlined in this video are entirely accurate.
Most important is to avoid bare foot shoes when having pain. Eventually after healing the pain and getting feet muscles strong, very gradually ease in to minimal support shoes over many years. You cannot become bare foot runner after having worn shoes all your life. Made this mistake and brought on the plantar fasciosis problem
Oh my god, the relief is intense. I’m so glad I came across your video. This morning I didn’t dare to fully extend my left leg because I was afraid I’d tear my muscle on the bottom part of the foot. After doing these stretches it feels so much more relaxed. My toes also spread much further apart than they usually do. Thank you so much
Good explanation for 1 specific cause of insertional plantar fasciopathy! Don’t forget it can come from other directions in the chain & from other external biomechanics. The vast majority of my patients have calves so tight they can only achieve 0-10 degrees dorsiflexion which can cause the plantar fascia to take a lot of the load, in which case throwing them into a minimalist shoe aggravates the symptoms
Hi Nigel. I have a weak left leg and reduced ankle mobility in the left side, which I was working on improving when I got the plantar fasciitis issue last year. I can feel there is a connection between the two as well.
@@aKenawy get a calve stretcher that you can do daily stretches and also myofascial release with foam roller. Then strengthening with calve raises both leg extended and flexed position
Excellent info! A few years back I discovered I had a leg length discrepancy. I was prescribed custom insoles and a heel lift for the shorter leg. Fast forward 3.5 years and I developed horrrrrible plantar fasciitis in the foot that’s associated with the shorter leg. Did some research and decided to make slow, but drastic changes. First removed the custom insoles, then the heel lift. Then I got some barefoot shoes (Splays) and toe spreaders. Just about 6ish months in and my foot feels SOOO much better! Haven’t tried running yet, but I’m confident I’ll be able to get back to it pain-free eventually. I’m just so in shock that the devices that were meant to help ended up being the cause!
I've had severe PF for 4 years now. I had an right foot achilles tear and surgery 4 years ago, then it lead to even more severe Plantar Fascia pain. I had PF release surgery 2 years ago. Still having severe PF pain. I have seen every TH-cam video on PF, and all the PT I've received has "NEVER" said what you guys are saying. This is the 1st one that actually goes "against 95%" of what every Podiatrist treatment has been recommending for years. I will start this Tx and let you know if it works. I have run out of options and hope this is the answer...but it does make more sense then what I've been told for years!
I deal with PF a year and a half and the pain was horrible, it took me some months to recover, did lot of calf stretches and feet massages, I found very useful doing calf stretches before and after my runs and started wearing wide toebox shoes, I work at a office and can’t wear barefoot shoes, the dress code it’s very strict but if found local shoe makers can make me special shoes with a wide toe box and it’s been game changer.
LEMS “9-to-5” is the answer to your corporate wide toe box struggle. They don’t squeeze your feet all day like most business shoes. They do scuff easily so be mindful of that fact to try and prevent otherwise I’ve been happy with mine.
You can get a doctors note explaining you need accommodations to the dress code for more sensible shoes. Your employer can’t force you to wear torture devices for fashion. Best of luck!
Thank you for making this video! I have come across countless videos and not a single one mentioned about the foot wear. Now it all makes sense. I started having plantar fasciopathy since I changed my track shoes. No one, not even doctor or physiotherapist taught me to do the stretches you did and gave the explanation you did. After doing the stretches in the video, I can already feel a difference! This video is life saving. ❤❤❤
I don't have bunnions and have been wearing flip-flops and minimalist shoes (feyues) all my life AND YET here I am, with plantar fasciitis. I also have great ankle mobility ( I can perform a perfect asian squat with my heels fully on the ground) and I've been doing calf raises for the last 6 months. In my case, it was too much, too soon: spending too much time standing barefooted, started running with no heel shoes, walking long distances and doing plyo trainning. My feet didn't had time to adapt to the stress. Now I'm on runner shoes and orthopedics to "give it a rest" and hopefully go back to my activities and strenghtning the foot little by little. All the things he talks on the video are great, but it's important to adress the correct cause of your problem to find the correct solution. In my case, none of it solved my situation.
Changing to xero minimalist shoes changed the game for me. I lived with a tight back from wearing a vest in the military for 6yrs. I now work 12hr shifts in xero shoes with ZERO foot/leg/back pain 🎉❤
@@ChrisP3000x it has worked. I have to make sure I do it multiple times everyday and I had to get picky with my footwear. If I wear tight toe box shoes for too long, the pain eventually comes back. Phil Daru from Darustrong also has a good recent video with stretches for the foot.
THANK YOU!!!! No one ever could explain what the intense, hot, strain was in the middle of my foot whenever i would try to balance on one foot in my yoga classes. I think this is it!
Well, I have been wearing barefoot shoes, toe separators, doing exercises to strengthen my feet… for a year! Nothing alleviates my plantar fasciitis, on the contrary, it is very aggravated. I am at my wits end with this.
I'm very impressed with how flexible Graham's toes are. My big toe will not bend at all, although my other toes will, and I can easily spread my toes. These stretching exercises have helped me tremendously. Thanks for posting this.
1) The streach removes the pain. I have PF combined with reduced ankle mobility in the left side. 2) Here in DK the physio therapists recommend to strength train by putting the front part of the foot on a stair or box, elevate the toes, and then like calf raises, with 3s hold in the top and slow decent to vertical before repeating.
The anatomy clip while you explain is just perfect. The educational rating imo is 10/10. It has all the elements. Two things I did for instant relief after trying many many things.. 1- TFL isometric hold for 30sec multiple times a day specially after sitting and this is done by being on one leg and raising the other laterally about 90⁰ and intentionally contracting it (isometric) level if contraction around 40% because it needs to last for 30s and very important to keep the breathing no held breathing. 2- opening the foot by spreading the toes as wide as poss, hold 30 sec, breath normally about 6-7 breaths, relax. You'll feel also your lateral tibia muscle.
You should not neglect to stretch your calf muscles to top off all the good advice these guys gave! I wear barefoot shoes (and have for years), but still suffer with PF from tight calf muscles.
I'm so glad to get this information. I have been wearing shoes like shown here, with the toes compressed and the big toe pushed into the second one. I developed plantar fasciitis recently after some particularly busy days on my feet. I realized that it was the toe compression from the tapered shoes. I read about the barefootsprinter years ago. I realize that our feet were not created for shoes, and most shoes are not created for feet. Thanks, will do these things.
I've got PF for wearing sandals too much. My podiatrist said I need support and recommended shoes and wearing an insole to help. Not sure wearing non-supportive shoes would work. I like the exercises though.
I been stretching my foot in the wrong direction. And sleeping in a plantar fasciitis brace due to my doctor’s instructions. I’m gonna try this exercises. I’m in a lot of pain. Thanks again.
Been wearing barefoot shoes for 4 years. It has made a huge difference but I still deal with this issue in small amounts. Stretching helps. But I didn't think about the blood flow. Circulation issues run my family, especially in the legs. So this might be the issue. I'll be working on improving blood flow. Thanks.
@@Bell1985 Have you tried compression socks? After this video I bought a few. My pain went away even more when I started wearing them while standing, walking and exercising to help the circulation. I still wear barefoot shoes but they aren't the only thing I use. I also bought a peanut roller like in the vid. This video REALLY helped me realize circulation was a huge issue for my plantar fasciitis.
@@Bell1985 I am dealing with the same issue. Barefoot or barefoot shoes. This just flared up on me out of nowhere. I'm going to try the circulation aspect by rolling. Maybe that'll help? The doc put me right into orthotics and I don't want that.
I’m at the end of my rope. Developed PF after 7 days of walking very hilly Irish golf courses. I have been limping for 3 months now. I’ve gone to a pediatrist who told me I needed shock therapy insurance does not cover it so $250 a treatment. $500 later I left the pediatrist. Did physical therapy but still in pain. Massage and heating pad helps. But only temporarily. Don’t think this will ever get better!
so i did marching band for several years, which involves heavy and extensive calf exercises. i was walking with a 45 deg flexed foot and 20 deg extended foot for hours upon hours in a day. my calves looked great lol but towards my last year, i developed "collapsed arches," which are super common in the marching world. at those times, i wore very minimal "running" shoes in practice with little to no heel albeit a normally compressed toe box. the shoes we marched in for competitions were extremely compressive lol. i occasionally experience intermittent plantar fasciitis in my left foot only, which has improved over the past five years. i find that high ankle shoes or shoes with toe straps (like chacos or sandals) make my pain flare-up, and that sometimes a pop in the ankle is followed by pain relief. pain is also accompained with foot swelling right in the center of the sole of my foot (right where the pain is the worse). is there an explanation for this? i imagine my calf and shin are involved. thanks if someone can explain the biomechanics and etiology, given that marching corps gets very little attention from the sports medicine world😅
Tri-malleolar fracture in mid April, dealing with/ this from cast. Now do PT but not make progress of this issue, cell death due to 4 months of splint, erector set, & cast after surgery. Gonna use this for dorsi flexion plus toes not moving, stuck in shortened position. I’ve never had foot pain except for two days in 2009. I’m doing this as I watch & listen, helpful plus, video of yours for ankle joint mobility.
Thank you so much. I injured plantar fascia 9 days ago, the physio gave me stretches, and the pain shoots up to 8 immediately. Stretching the front of the foot and the big toe exercise that you demonstrate is the only thing that is giving me relief. I have been running and walking and living barefoot for many years with no issues. But the physio mentioned supports etc, goes against what my body says. I injured the pf climbing in my window and going up too high on the toes of my right foot, the window sill is up passed my belly button and my left foot was flat on that. The injury is more down towards the heel as opposed to the arch. The physio also mentioned heel spur but I feel it is where the fascia inserts on the heel that is traumatised. It does not make sense to me to stretch what I already over stretched. Thank you so much for this video. I need to take the load off a bit and give it time, but that is difficult with everyday life. If anyone else has received this injury from an over stretch/load please let me know if you resolved it. I have other injuries and don't want this to be chronic
Depends on the root cause, right? It can also be caused by obesity (which is a more obvious fix), your gait, or even just your occupation if you're walking on hard flat surfaces.
Going to try these exercises and stretches. I have been wearing barefoot prio shoes by xero for a year straight every day. Its gotten a lot worse during that time so its not from my shoes. Might be from being on my feet all day.
I transitioned to Xero and Lems shoes about a year and a half ago. While I’m not a runner, I am a walker. I have been trying to do more barefoot running (teaching myself), but have be struggling with heel pain (both feet, but much worse in my right foot). Can someone develop PF from barefoot running/walking. I’ve not had the problem before. I’m 56 years old. Thanks for taking time to respond.
Genuine question - if inflammation isn’t the cause or at least a significant contributor to the pain associated with PF, then why does taking an NSAID provide relief?
@@mohammadarshad3480 Do you have any proof/research that shows that? As far as I'm aware NSAIDS work by blocking cyclooxygenase used by the body to make prostaglandins. By reducing production of prostaglandins, NSAIDs help relieve the discomfort of inflammation and the associated pain.
I developed issues with plantar fasciitis from minimalist shoes with wide toe boxes. Thinking it’s because my shoes were too thin, people used to wear sandals yes, but they also didn’t walk on hard surfaces all day. While rolling out and stretching are good I’d be skeptical of this as a primary measure and recommend going to a physician.
super helpful, I definitely had heard it as inflammation and stretching it, i had been rolling it out and that helped but will add all of this...thank you
While it may be plantar fasciopathy, do you have any explanations for someone who walked barefoot daily for hours on a treadmill? Was it too flat or should I have used socks? Historically, I’ve had weak ankles, despite being barefoot while I visited (and then lived in) the country.
I developed plantar fasciitis after doing a lot of digging with a shovel. I think the pressure of the shovel in the arch of my foot caused damage to the tissues. It wasn't right away after digging but a few weeks later. I wonder if other people damage their feet like this and aren't making the connection.
These tips can help, but are not always a pain relief. PF issues are due to various reasons. Depending on various problems. Different people, different problems ! There isn't a one fits all, solution ! One must try out many therapies, and exercises. Rest is good, especially when the inflammation is really high. Because, it IS an inflammation of the area, and of the tissues, at it's peak of pain. The circulation issues can only be treated after rest and less or no inflammation ! So don't do these exercises when you're in high pain ! Various stretching helps a lot of people, not me, though ! I'm already hyper lax, and an ex pro ballet dancer, so stretching has near to no effect on me. It just irritates the tendons. Knots in my calfs was one of the key problems. Resolved with hook therapy, and massages. 👍 Other problems are lower back, ilico sciatica nerve pinches, = accupuncture, and knots in thighs. = massages. Ultrasound therapy has helped greatly on heels/feet against inflammation and for better blood circulation. I also have great relief and am painfree when walking in leather shoes with soft insoles, and a hard heel of about 5cm. Strange, but true ! Although, I used to always be barefoot or sneakers! There you go. So, one has to try out various things !
I had this shit for 8months and It sucked my energy. It has nothing to do with your feet but the issue is somewhere in calves, hamstrings, weak hips, tight lower back and tight ankles. I almost went to get a surgery but luckily physiotherapy worked for me😁😁
what was it exactly please? i am having this for 6 months now. and i know for sure its not the feet nor the calves, nor the boots. its somewhere up. hamstrings, pelvis , lower back etc.
@@maisetas hamstring tightness and weak glutes are main reason if you have no issue with calves. Take 2 weeks to stretch and increase your flexibility on hamstrings and work on strength exercises. I hope it helps you. Weakness in one muscle makes other muscles takeover and work very hard and develop tightness and strain overtime.
@@vinodsamala8592 thx will do easy 2 weeks with walks, maybe simple bike spins and stretches. i do workout on strength 3 days a week minimum and its more small muscles as i am doing triathlons.
@@vinodsamala8592 i have been walking barefoot in my house since early age, aprox 20 years. and whenever i am going camping i walk barefoot aswell. but thx i will try more and anything just to get rid of this nasty stuff
I’ve been in barefoot shoes completely for about a year (5 fingers, luna sandals and barefoot completely) and following all your videos for a long time. I bought some correct toes after listening to your podcast with Dr Ray! I’ve done a lot of these exercises every day to get rid of my faciosis but I still my myself with plantar facial pain very regularly, could you speak to timeline of how long it should or could take for some of these things to work?
I have similar issues, doing a lot of the 'right' things yet still wake up with this. LAX ball in the morning seems to help most of it. just tough first steps to get to the LAX ball.
Not a doctor, no credibility actually, other than that I suffer from plantar fasciitis too. However, wearing correct toes all day in the house and barefoot shoes when I go out with the intention of maintaining an arch and keeping my lines straight took my pain away. I very rarely, like very rarely, wake up with pain anymore. But I have heard that in severe cases of plantar fasciitis, people start growing spurs in their heels which causes pain. Some food for thought 💭
Talking from a strength coach perspective that has worked with numerous people with plantar fasciitis. I found that it is not a one size fits all fix. Some people who wear minimalist shoes actually got worse symptoms because of poor mobility in the ankle or poor gait patterns. Some starred wearing minimalist shoes and got relief almost instantly. Common areas that I have noticed improvements with my clients is rolling the feet and calves (don't forget the gastroc and the soleus are 2 separate muscles and having the knee bent vs straight makes a difference). Follow this with toe separations and CARS like in the video. We re-engage what we call toe yoga. "Become one with the toes" this rebuilds the motor patterns and able to control your toe placement. Your be surprised how this helps the foot and even can increase glute activation
For me it is the back heel that is feeling the pain. However, when I walk it may hurt a little bit as I walk more, and for longer period it gets better after. May be it has to do with the stretch that the walking gives to my foot. Then I also felt the stretch/pain more when I bend it forward towards different angle of my ankle. So I think it might have to do with my ankle mobility too 🤷 I hope I can get the right stretch to fix the pain so that it's gone forever!
could it be bursitis, I just watched a video on that. The pain for me isn't in the typical plantar area either, more towards the heel on the sole of my foot not towards the arch. I over stretched 9 days ago up on my toes
I wear barefoot shoes for over 10 years. Since this year I have pain in the explained Arial. It started with running and rope jumping. Well, probably for the most people the video fits there needs but there are also people like me :/
I'm dealing with this even more now as I'm getting ready for a Spartan Beast [half a Marathon] and the pain is something I thought I can tolerate throughout my training but I'm a bit hard headed so I just deal with it lol willing to learn to feel better.
I did a tempo negative calf raise one day at the gym. Next day my left foot had this issue. That was three months ago :/ I always go to squat university so hope this helps.
I have started running on a treadmill and wearing barefoot shoes (though I don't have a pair for indoors on the treadmill yet) and I've just started getting this pain. What happened there?
I started experiencing PF three months ago when standing for extended periods on the train while wearing flat shoes, and I’m still suffering now. Furthermore, I’m an active runner and hiker. 😢
I agree that the science behind the artery being compressed and there being necrosis plays a role, but I don’t think that inflammation should be completely neglected. As a sports Med physician, giving steroid injections often helps with plantar fasciitis making it apparent that inflammation is being treated.
I agree. In my case, exercise caused more irritation. I was in agony for many months. I had a cortisone injection and had instant relief. I had another one to top it up, and I had been free from this pain in this area since 2014. The pain came back this year, and I think it was due to walking a long distance in the wrong boots. I'm going for another session of cortisone injections, and I hope it works like a treat like last time.
@@tk4270 as long as injections are far apart then it’s fine. Wouldn’t do them too many times. Instead focus on the rehab he mentions in his videos to prevent
Hi, I had a midterm foot fusion done 3yrs ago and a bunion removed I got planta faci as a result, 1yt later same surgeon redid operation put in screws this time plus plate, I couldn't walk.. tool another year and call for 2nd opinion for broken screws to be removed bone graft done 4 months non weigh bareing then put into a walking boot and left to heal myself once more... next appointment in six months, I have plante fast big time and have done all of the exercises to a degree, what else can I do???
I wear altra shoes (zero drop, lagre toe box) and i ve got plantar fascitis issues. so shoes might not the main reason.what you say about opposite streching makes sense
Thank you so much for this information 👍👍 I really needed this. I also have an Achilles issue, Do you have recommendations or videos? Any info would be greatly appreciated thank you 🙏
i have already tried everything. but icing and stretching made it worse. i have watched around 30 videos or more over half year and read numerous articles on how to treat it. nothing has worked even if i stayed for 2weeks or more. calves are as loose as possible and mobility is great. i noticed after swimming i feel much better and more relaxed foot. i also noticed serious trigger points up my hamstrings ,gracilis and painful adductor muscles. when i walk or run my toes are as much stretched as possible and i have only noticed when i took my gait test at local running shoe store. it looked horrible. this is the first video where i see this kind of stretch and not an actual fascia. i ll give it a go.
I was super active then i wore flat thin shoes. By 2nd day I got PF. I can't get rid of all the pain. Esp at very back of my heel. I also have high arch feet fyi. I used to wear high heels all the time never had an issue.
6:28. What if when doing this top stretching muscles i have a cramp in the plantar muscles, means the balance of my muscles tone below and above is ok?
Holy, how was this video made 3 weeks after I got this, I don’t know how I got it initially, might have been when I was doing calf raises overdoing it. Cause it started hurting a day after.
I’m trying all stretches, massages & exercises recommended in a zillion videos I’ve watched, but have started to find improvement with rest (finding someone else to walk dog!), collagen peptides (tablespoon a day) and homemade ‘SuperGut Yoghurt’ with Bacillus Coagulans probiotic (Dr William Davis) and massaging a little leftover HRT (oestrogel) into my heels at night! And also red light therapy twice a day.
I am a commercial plumber and a long distance runner. I am on my feet all day. Do you have a suggestion on work boots? Should I wear ones with an elevated heal and not flat? Should it have arch support or no arch support? I currently wear shoes with a wide toe box. I dont like my feet crammed. Just curious what you think about boot types.
Would you recommend doing this before or after exercise? I have no problems with mobility but my toes do stay up. Spreading and flexing causes cramping. I massage but not often which will change. I think strengthening is my issue which is why I do my best to flex my feet during exercises BUT, since I’ve been trying for so long, I think I need a more pin-pointed exercise. This is why I ask, before or after exercise with this routine? How many times a week?
I get this pain through the arch of my foot when I walk outside barefoot. I am barefoot most of the day and wear minimal or barefoot shoes. I’ve been doing this for years but the pain is new with recent increased barefoot walking In my yard.
Just saw your post. Q. So, what kind of shoes 👞 you require people with this foot 🦶 pain get? Do you have place to look 👀 for these shoes 👞 to help relieve this pain? I’m having this pain all the time in my right foot 🦶. And have felt this pain in my left 🦶 but it’s mild. I’ve tried everything and still have this pain.
Can overly tight calves and poor ankle mobility be an issue? Also, when I do that extensor stretch, it makes a pain around the metatarsals behind my big toes
Can you make a video or post about posterior ankle bone spur or haglunds deformity, played basketball all my life and it really hurts that i cant move like i used to
So, I've been wearing zero drop, minimalist shoes for like 4-5 years now. Altras, Lems, Xero shoes. And now all of a sudden I have a heel spur, which I know is caused by plantar facitis. So, you saying it's the shoes, doesn't make sense to me. I've been working on strengthing my feet for like I said 4-5 years. I've done the ball rolling, icing, calf stretching and massage. But it still hurts. So, if I've tried all of it, what else should I do? I've even got inserts, but those did nothing. I got xrays, nothing is broken.
one of the best things for this problem for me, was just to avoid all inflammation food fo example all sugars, seed oils , grains. pain completely gone^^
I'm not sure if I have a plantar tear. I've been minimalist for a while. I go to a lot of standing concerts and started working out my legs again. Above my right heel is so tender/painful right now. Not sure what to do, but using toe spacers and massaging my calves and shins.
I agree with the barefoot shoes. I honestly walk around barefoot as much as possible. I have PF. My toes are spread out more than most. My problem is I have to wear leather boots at work. What can be used in a construction field. I work with steel so I'm always doing hot work.
You said blood supply limited, but what about the person that has not run in years goes out and runs 5 miles the next day and from there on, painful first step in the morning? What caused that pain?
![Stretching WON'T Fix Plantar Fasciitis [But These 4 Exercises Will!]](http://i.ytimg.com/vi/5uQuRSVGHuw/mqdefault.jpg)
![Stretching WON'T Fix Plantar Fasciitis [But These 4 Exercises Will!]](/img/tr.png)
3:57 Roll on the bottom of the foot
5:03 Spread big toe and soft tissue work
5:45 Stretch top side of the foot
6:36 Short foot exercise: grip the ground
7:09 Big toe lateral stretch
Thank you
Barefoot shoes, toe spacers, and most importantly, strengthening/stretching my calves and improving my ankle mobility has given me tremendous plantar fasciitis relief.
Hindi movies
Bro hasn’t posted in 10 years
I stretched my heels yesterday
Same actually. Since i got injured i legit didnt stop using the foot. I stretched and walked on it daily and massaged it before bed. But mobility definitely helps the healing process (with stretching prior). Albeit i kind of had a limp for a while lol
In the video they don't talk about calf stiffness at all though, instead it appears they're saying that the issue is caused solely by the shape of the shoe. Interestingly, that assertion isn't really supported by all of the evidence that points to stiff calves being primarily associated with the pain. I'm not sure the details outlined in this video are entirely accurate.
Most important is to avoid bare foot shoes when having pain. Eventually after healing the pain and getting feet muscles strong, very gradually ease in to minimal support shoes over many years. You cannot become bare foot runner after having worn shoes all your life. Made this mistake and brought on the plantar fasciosis problem
Completely agree 100%
Oh my god, the relief is intense. I’m so glad I came across your video. This morning I didn’t dare to fully extend my left leg because I was afraid I’d tear my muscle on the bottom part of the foot. After doing these stretches it feels so much more relaxed. My toes also spread much further apart than they usually do. Thank you so much
My heels need to be stretched daily so my plantar fascia doesn't get worse.
Good explanation for 1 specific cause of insertional plantar fasciopathy! Don’t forget it can come from other directions in the chain & from other external biomechanics. The vast majority of my patients have calves so tight they can only achieve 0-10 degrees dorsiflexion which can cause the plantar fascia to take a lot of the load, in which case throwing them into a minimalist shoe aggravates the symptoms
What do you do to these tight calves?Other than stretching, I mean.
Hi Nigel. I have a weak left leg and reduced ankle mobility in the left side, which I was working on improving when I got the plantar fasciitis issue last year. I can feel there is a connection between the two as well.
@@aKenawy get a calve stretcher that you can do daily stretches and also myofascial release with foam roller. Then strengthening with calve raises both leg extended and flexed position
Where do you get that black gadget that u useable?
@@jamunamadhava3214 amazon
Excellent info! A few years back I discovered I had a leg length discrepancy. I was prescribed custom insoles and a heel lift for the shorter leg. Fast forward 3.5 years and I developed horrrrrible plantar fasciitis in the foot that’s associated with the shorter leg. Did some research and decided to make slow, but drastic changes. First removed the custom insoles, then the heel lift. Then I got some barefoot shoes (Splays) and toe spreaders. Just about 6ish months in and my foot feels SOOO much better! Haven’t tried running yet, but I’m confident I’ll be able to get back to it pain-free eventually. I’m just so in shock that the devices that were meant to help ended up being the cause!
I had 3/4" difference between my legs. Until the chiropactor adjusted my hips now itd perfect.
I've had severe PF for 4 years now. I had an right foot achilles tear and surgery 4 years ago, then it lead to even more severe Plantar Fascia pain. I had PF release surgery 2 years ago. Still having severe PF pain. I have seen every TH-cam video on PF, and all the PT I've received has "NEVER" said what you guys are saying.
This is the 1st one that actually goes "against 95%" of what every Podiatrist treatment has been recommending for years. I will start this Tx and let you know if it works. I have run out of options and hope this is the answer...but it does make more sense then what I've been told for years!
Hope you work it out❤
any updates on how it is going?
I’d also like an update! I’m in the exact same boat!
Hope it's been working out great for you!
I deal with PF a year and a half and the pain was horrible, it took me some months to recover, did lot of calf stretches and feet massages, I found very useful doing calf stretches before and after my runs and started wearing wide toebox shoes, I work at a office and can’t wear barefoot shoes, the dress code it’s very strict but if found local shoe makers can make me special shoes with a wide toe box and it’s been game changer.
LEMS “9-to-5” is the answer to your corporate wide toe box struggle.
They don’t squeeze your feet all day like most business shoes.
They do scuff easily so be mindful of that fact to try and prevent otherwise I’ve been happy with mine.
You can get a doctors note explaining you need accommodations to the dress code for more sensible shoes.
Your employer can’t force you to wear torture devices for fashion.
Best of luck!
Thank you for making this video! I have come across countless videos and not a single one mentioned about the foot wear. Now it all makes sense. I started having plantar fasciopathy since I changed my track shoes. No one, not even doctor or physiotherapist taught me to do the stretches you did and gave the explanation you did. After doing the stretches in the video, I can already feel a difference! This video is life saving. ❤❤❤
THANK YOU, It’s been hurting for 3 days, i just finished this video and now i’m feeling better with the exercises.
I imagine there are multiple causes to PF since I developed it after a summer of running in zero drop wide toe box shoes 😫
Mine I thought solved it then 4 months later I'm getting it daily during certain times of the day
I don't have bunnions and have been wearing flip-flops and minimalist shoes (feyues) all my life AND YET here I am, with plantar fasciitis. I also have great ankle mobility ( I can perform a perfect asian squat with my heels fully on the ground) and I've been doing calf raises for the last 6 months. In my case, it was too much, too soon: spending too much time standing barefooted, started running with no heel shoes, walking long distances and doing plyo trainning. My feet didn't had time to adapt to the stress. Now I'm on runner shoes and orthopedics to "give it a rest" and hopefully go back to my activities and strenghtning the foot little by little.
All the things he talks on the video are great, but it's important to adress the correct cause of your problem to find the correct solution. In my case, none of it solved my situation.
I presently have the same problem on one foot with zero drop wide toe box
Changing to xero minimalist shoes changed the game for me. I lived with a tight back from wearing a vest in the military for 6yrs. I now work 12hr shifts in xero shoes with ZERO foot/leg/back pain 🎉❤
This actually worked! I tried so many other videos on TH-cam with millions of views and nothing. Yours actually did the trick. Thank you
Update?
@@ChrisP3000x it has worked. I have to make sure I do it multiple times everyday and I had to get picky with my footwear. If I wear tight toe box shoes for too long, the pain eventually comes back.
Phil Daru from Darustrong also has a good recent video with stretches for the foot.
THANK YOU!!!! No one ever could explain what the intense, hot, strain was in the middle of my foot whenever i would try to balance on one foot in my yoga classes. I think this is it!
Yes, same!
Being a new therapist I suffered from plantar fasciitis, and was doing these intuitively, but glad to see that I am not crazy lol
Same
Well, I have been wearing barefoot shoes, toe separators, doing exercises to strengthen my feet… for a year! Nothing alleviates my plantar fasciitis, on the contrary, it is very aggravated. I am at my wits end with this.
I think the barefoot shoes make it worse
yeah barefoot shoes are a bad idea
@@mrc3432what kind of shoes would be the fix then? Having a similar problem as OP
This is the ONLY video I have found that explains the mechanics of the problem completely. Thanks.
I'm very impressed with how flexible Graham's toes are. My big toe will not bend at all, although my other toes will, and I can easily spread my toes.
These stretching exercises have helped me tremendously. Thanks for posting this.
I got plantar fasciitis from not wearing shoes on my hard wood floors, as soon as I started wearing supportive shoes, my feet got better.
Tried it 10 minutes ago and I can feel the base of the foot super relaxed, its been a while without that feeling!
I did my heel exercise last night and I'll keep doing it
1) The streach removes the pain. I have PF combined with reduced ankle mobility in the left side.
2) Here in DK the physio therapists recommend to strength train by putting the front part of the foot on a stair or box, elevate the toes, and then like calf raises, with 3s hold in the top and slow decent to vertical before repeating.
The anatomy clip while you explain is just perfect.
The educational rating imo is 10/10.
It has all the elements.
Two things I did for instant relief after trying many many things..
1- TFL isometric hold for 30sec multiple times a day specially after sitting and this is done by being on one leg and raising the other laterally about 90⁰ and intentionally contracting it (isometric) level if contraction around 40% because it needs to last for 30s and very important to keep the breathing no held breathing.
2- opening the foot by spreading the toes as wide as poss, hold 30 sec, breath normally about 6-7 breaths, relax. You'll feel also your lateral tibia muscle.
Wow! The relief even for my minor case is so clear immediately.
You should not neglect to stretch your calf muscles to top off all the good advice these guys gave!
I wear barefoot shoes (and have for years), but still suffer with PF from tight calf muscles.
I'm so glad to get this information. I have been wearing shoes like shown here, with the toes compressed and the big toe pushed into the second one. I developed plantar fasciitis recently after some particularly busy days on my feet. I realized that it was the toe compression from the tapered shoes. I read about the barefootsprinter years ago. I realize that our feet were not created for shoes, and most shoes are not created for feet. Thanks, will do these things.
what shoes should we wear then?
@@claratricot Shoes with a wider toe box
I've got PF for wearing sandals too much. My podiatrist said I need support and recommended shoes and wearing an insole to help. Not sure wearing non-supportive shoes would work. I like the exercises though.
I been stretching my foot in the wrong direction. And sleeping in a plantar fasciitis brace due to my doctor’s instructions. I’m gonna try this exercises. I’m in a lot of pain. Thanks again.
Any updates?
Been wearing barefoot shoes for 4 years. It has made a huge difference but I still deal with this issue in small amounts. Stretching helps. But I didn't think about the blood flow. Circulation issues run my family, especially in the legs. So this might be the issue. I'll be working on improving blood flow. Thanks.
Doesn't make sense as i am in excruciating pain and walk around barefoot 90% of the time
@@Bell1985 Have you tried compression socks? After this video I bought a few. My pain went away even more when I started wearing them while standing, walking and exercising to help the circulation. I still wear barefoot shoes but they aren't the only thing I use. I also bought a peanut roller like in the vid. This video REALLY helped me realize circulation was a huge issue for my plantar fasciitis.
@@Bell1985 I am dealing with the same issue. Barefoot or barefoot shoes. This just flared up on me out of nowhere. I'm going to try the circulation aspect by rolling. Maybe that'll help? The doc put me right into orthotics and I don't want that.
Tension knots in the side of my calf produce foot pain… try rolling these out.
I’m at the end of my rope. Developed PF after 7 days of walking very hilly Irish golf courses. I have been limping for 3 months now. I’ve gone to a pediatrist who told me I needed shock therapy insurance does not cover it so $250 a treatment. $500 later I left the pediatrist. Did physical therapy but still in pain. Massage and heating pad helps. But only temporarily. Don’t think this will ever get better!
so i did marching band for several years, which involves heavy and extensive calf exercises. i was walking with a 45 deg flexed foot and 20 deg extended foot for hours upon hours in a day. my calves looked great lol but towards my last year, i developed "collapsed arches," which are super common in the marching world. at those times, i wore very minimal "running" shoes in practice with little to no heel albeit a normally compressed toe box. the shoes we marched in for competitions were extremely compressive lol. i occasionally experience intermittent plantar fasciitis in my left foot only, which has improved over the past five years. i find that high ankle shoes or shoes with toe straps (like chacos or sandals) make my pain flare-up, and that sometimes a pop in the ankle is followed by pain relief. pain is also accompained with foot swelling right in the center of the sole of my foot (right where the pain is the worse). is there an explanation for this? i imagine my calf and shin are involved. thanks if someone can explain the biomechanics and etiology, given that marching corps gets very little attention from the sports medicine world😅
Tri-malleolar fracture in mid April, dealing with/ this from cast. Now do PT but not make progress of this issue, cell death due to 4 months of splint, erector set, & cast after surgery. Gonna use this for dorsi flexion plus toes not moving, stuck in shortened position. I’ve never had foot pain except for two days in 2009. I’m doing this as I watch & listen, helpful plus, video of yours for ankle joint mobility.
Thank you so much. I injured plantar fascia 9 days ago, the physio gave me stretches, and the pain shoots up to 8 immediately. Stretching the front of the foot and the big toe exercise that you demonstrate is the only thing that is giving me relief. I have been running and walking and living barefoot for many years with no issues. But the physio mentioned supports etc, goes against what my body says. I injured the pf climbing in my window and going up too high on the toes of my right foot, the window sill is up passed my belly button and my left foot was flat on that. The injury is more down towards the heel as opposed to the arch. The physio also mentioned heel spur but I feel it is where the fascia inserts on the heel that is traumatised. It does not make sense to me to stretch what I already over stretched. Thank you so much for this video. I need to take the load off a bit and give it time, but that is difficult with everyday life. If anyone else has received this injury from an over stretch/load please let me know if you resolved it. I have other injuries and don't want this to be chronic
Game changing video - best on TH-cam for plantar fasciitis!!
I'm a little skeptical of what's being mentioned, here, because I developed plantar fasciitis while walking barefoot and in sandals.
Depends on the root cause, right? It can also be caused by obesity (which is a more obvious fix), your gait, or even just your occupation if you're walking on hard flat surfaces.
Barefoot needs to be gradually worked up to. If your arches are weak, they wont be able to 100% support barefoot walking and running immediately
obesity does not cause PF. Inactivity does.
@@henryjones6957 www.ncbi.nlm.nih.gov/pmc/articles/PMC10710752/
Not true. Well-proven link.
Yep and I did from bicycling for extended miles suddenly...!! Sooooo, these TH-cam guys are guessing...😏
Foam rolling the inside of my calves has also helped me tremendously.
WWWWOOOOOWWW I needed this info 5 years ago when I did track and field competition...but REALY love this, the only solution that no body could give me
This is the best explanation and the cure!!!. so many other ones want to make it about diet and keto etc...thank you soooo much...
Going to try these exercises and stretches. I have been wearing barefoot prio shoes by xero for a year straight every day. Its gotten a lot worse during that time so its not from my shoes. Might be from being on my feet all day.
I transitioned to Xero and Lems shoes about a year and a half ago. While I’m not a runner, I am a walker. I have been trying to do more barefoot running (teaching myself), but have be struggling with heel pain (both feet, but much worse in my right foot). Can someone develop PF from barefoot running/walking. I’ve not had the problem before. I’m 56 years old. Thanks for taking time to respond.
Thats my understanding. It could be due to lack of ankle mobility or tightness in the calf/posterior chain
It's so frustrating looking for help with PF and mortons neuroma because there's so much conflicting information out there.
Genuine question - if inflammation isn’t the cause or at least a significant contributor to the pain associated with PF, then why does taking an NSAID provide relief?
Nsaids provide pain relief without having to have inflammation
@@mohammadarshad3480 Do you have any proof/research that shows that? As far as I'm aware NSAIDS work by blocking cyclooxygenase used by the body to make prostaglandins. By reducing production of prostaglandins, NSAIDs help relieve the discomfort of inflammation and the associated pain.
I am so envious of his foot mobility. My feet move as well as a brick
Fitness maintenance gold mine
I developed issues with plantar fasciitis from minimalist shoes with wide toe boxes. Thinking it’s because my shoes were too thin, people used to wear sandals yes, but they also didn’t walk on hard surfaces all day. While rolling out and stretching are good I’d be skeptical of this as a primary measure and recommend going to a physician.
super helpful, I definitely had heard it as inflammation and stretching it, i had been rolling it out and that helped but will add all of this...thank you
While it may be plantar fasciopathy, do you have any explanations for someone who walked barefoot daily for hours on a treadmill? Was it too flat or should I have used socks? Historically, I’ve had weak ankles, despite being barefoot while I visited (and then lived in) the country.
Thank you so much for this invaluable information that even professionals do not provide. What shoes would you recommend?
I developed PF from running to much too soon in barefoot shoes , I hope this helps
I developed plantar fasciitis after doing a lot of digging with a shovel. I think the pressure of the shovel in the arch of my foot caused damage to the tissues. It wasn't right away after digging but a few weeks later. I wonder if other people damage their feet like this and aren't making the connection.
Jeez... this is GOLD!! Actually what I needed today. Thanks!
Great work guys! Thank you for sharing.
These tips can help, but are not always a pain relief.
PF issues are due to various reasons. Depending on various problems. Different people, different problems !
There isn't a one fits all, solution !
One must try out many therapies, and exercises. Rest is good, especially when the inflammation is really high. Because, it IS an inflammation of the area, and of the tissues, at it's peak of pain. The circulation issues can only be treated after rest and less or no inflammation ! So don't do these exercises when you're in high pain ! Various stretching helps a lot of people, not me, though ! I'm already hyper lax, and an ex pro ballet dancer, so stretching has near to no effect on me. It just irritates the tendons. Knots in my calfs was one of the key problems. Resolved with hook therapy, and massages. 👍
Other problems are lower back, ilico sciatica nerve pinches, = accupuncture, and knots in thighs. = massages.
Ultrasound therapy has helped greatly on heels/feet against inflammation and for better blood circulation. I also have great relief and am painfree when walking in leather shoes with soft insoles, and a hard heel of about 5cm. Strange, but true ! Although, I used to always be barefoot or sneakers! There you go.
So, one has to try out various things !
Thanks fellas, a very informative and helpful video.
I had this shit for 8months and It sucked my energy. It has nothing to do with your feet but the issue is somewhere in calves, hamstrings, weak hips, tight lower back and tight ankles.
I almost went to get a surgery but luckily physiotherapy worked for me😁😁
what was it exactly please? i am having this for 6 months now. and i know for sure its not the feet nor the calves, nor the boots. its somewhere up. hamstrings, pelvis , lower back etc.
@@maisetas hamstring tightness and weak glutes are main reason if you have no issue with calves. Take 2 weeks to stretch and increase your flexibility on hamstrings and work on strength exercises. I hope it helps you.
Weakness in one muscle makes other muscles takeover and work very hard and develop tightness and strain overtime.
@@vinodsamala8592 thx will do easy 2 weeks with walks, maybe simple bike spins and stretches. i do workout on strength 3 days a week minimum and its more small muscles as i am doing triathlons.
@@maisetas try going barefoot long walks which build crazy strength in foot arch and I haven't had any issue since then. Good luck.🤗
@@vinodsamala8592 i have been walking barefoot in my house since early age, aprox 20 years. and whenever i am going camping i walk barefoot aswell. but thx i will try more and anything just to get rid of this nasty stuff
Omg. After several stretches, the pain totally gone❤❤❤❤❤❤❤
I’ve been in barefoot shoes completely for about a year (5 fingers, luna sandals and barefoot completely) and following all your videos for a long time. I bought some correct toes after listening to your podcast with Dr Ray! I’ve done a lot of these exercises every day to get rid of my faciosis but I still my myself with plantar facial pain very regularly, could you speak to timeline of how long it should or could take for some of these things to work?
I have similar issues, doing a lot of the 'right' things yet still wake up with this. LAX ball in the morning seems to help most of it. just tough first steps to get to the LAX ball.
Not a doctor, no credibility actually, other than that I suffer from plantar fasciitis too. However, wearing correct toes all day in the house and barefoot shoes when I go out with the intention of maintaining an arch and keeping my lines straight took my pain away. I very rarely, like very rarely, wake up with pain anymore.
But I have heard that in severe cases of plantar fasciitis, people start growing spurs in their heels which causes pain. Some food for thought 💭
Talking from a strength coach perspective that has worked with numerous people with plantar fasciitis. I found that it is not a one size fits all fix. Some people who wear minimalist shoes actually got worse symptoms because of poor mobility in the ankle or poor gait patterns. Some starred wearing minimalist shoes and got relief almost instantly. Common areas that I have noticed improvements with my clients is rolling the feet and calves (don't forget the gastroc and the soleus are 2 separate muscles and having the knee bent vs straight makes a difference). Follow this with toe separations and CARS like in the video. We re-engage what we call toe yoga. "Become one with the toes" this rebuilds the motor patterns and able to control your toe placement. Your be surprised how this helps the foot and even can increase glute activation
Tib raises, toe squatting for 30 seconds per rep, and calf raises. Rebuild and restart from the ground up
@@pmanturi614thanks for this. What did you do for ankle mobility?
You're a great scientist!
I have been wearing. Zero and Lems barefoot, zero drop shoes for about 6 months now. I have lost about 10pounds also.
For me it is the back heel that is feeling the pain. However, when I walk it may hurt a little bit as I walk more, and for longer period it gets better after. May be it has to do with the stretch that the walking gives to my foot. Then I also felt the stretch/pain more when I bend it forward towards different angle of my ankle. So I think it might have to do with my ankle mobility too 🤷 I hope I can get the right stretch to fix the pain so that it's gone forever!
could it be bursitis, I just watched a video on that. The pain for me isn't in the typical plantar area either, more towards the heel on the sole of my foot not towards the arch. I over stretched 9 days ago up on my toes
I wear barefoot shoes for over 10 years. Since this year I have pain in the explained Arial. It started with running and rope jumping. Well, probably for the most people the video fits there needs but there are also people like me :/
I can’t wait to try these tips! New subscriber. Thanks
I only wear flat shoes, and have for a long time, but i still developed pain in my arch. My big toe isn't squeezed either.
I'm dealing with this even more now as I'm getting ready for a Spartan Beast [half a Marathon] and the pain is something I thought I can tolerate throughout my training but I'm a bit hard headed so I just deal with it lol willing to learn to feel better.
I did a tempo negative calf raise one day at the gym. Next day my left foot had this issue. That was three months ago :/ I always go to squat university so hope this helps.
I have started running on a treadmill and wearing barefoot shoes (though I don't have a pair for indoors on the treadmill yet) and I've just started getting this pain. What happened there?
Thank you very much. After a few days is my pain gone !!
I started experiencing PF three months ago when standing for extended periods on the train while wearing flat shoes, and I’m still suffering now. Furthermore, I’m an active runner and hiker. 😢
I agree that the science behind the artery being compressed and there being necrosis plays a role, but I don’t think that inflammation should be completely neglected. As a sports Med physician, giving steroid injections often helps with plantar fasciitis making it apparent that inflammation is being treated.
I agree. In my case, exercise caused more irritation.
I was in agony for many months.
I had a cortisone injection and had instant relief.
I had another one to top it up, and I had been free from this pain in this area since 2014.
The pain came back this year, and I think it was due to walking a long distance in the wrong boots.
I'm going for another session of cortisone injections, and I hope it works like a treat like last time.
@@tk4270 as long as injections are far apart then it’s fine. Wouldn’t do them too many times. Instead focus on the rehab he mentions in his videos to prevent
Hi, I had a midterm foot fusion done 3yrs ago and a bunion removed I got planta faci as a result, 1yt later same surgeon redid operation put in screws this time plus plate, I couldn't walk.. tool another year and call for 2nd opinion for broken screws to be removed bone graft done 4 months non weigh bareing then put into a walking boot and left to heal myself once more... next appointment in six months, I have plante fast big time and have done all of the exercises to a degree, what else can I do???
I wear altra shoes (zero drop, lagre toe box) and i ve got plantar fascitis issues. so shoes might not the main reason.what you say about opposite streching makes sense
Thank you so much for this information 👍👍 I really needed this. I also have an Achilles issue,
Do you have recommendations or videos? Any info would be greatly appreciated thank you 🙏
i have already tried everything. but icing and stretching made it worse. i have watched around 30 videos or more over half year and read numerous articles on how to treat it. nothing has worked even if i stayed for 2weeks or more. calves are as loose as possible and mobility is great. i noticed after swimming i feel much better and more relaxed foot. i also noticed serious trigger points up my hamstrings ,gracilis and painful adductor muscles. when i walk or run my toes are as much stretched as possible and i have only noticed when i took my gait test at local running shoe store. it looked horrible. this is the first video where i see this kind of stretch and not an actual fascia. i ll give it a go.
I was super active then i wore flat thin shoes. By 2nd day I got PF. I can't get rid of all the pain. Esp at very back of my heel. I also have high arch feet fyi. I used to wear high heels all the time never had an issue.
Can someone put together an daily routine that works for recurrence prevention (reps/minutes/details please)
6:28. What if when doing this top stretching muscles i have a cramp in the plantar muscles, means the balance of my muscles tone below and above is ok?
Guys, really detailled. Excellent.
Wow Amazing. I suffer PF and this Is super helpful
Been a runner and exerciser all my life including calf work. Not sure what triggered sudden problem just in right foot.
Great advice best I’ve seen on you tube
I looked at shoes today, and all were too narrow or not flat enough, so I will find mentioned shoes.. Thanks for less painful mornings.
Would cupping the plantar fascia be a good option for treatment? It brings blood flow but I think it also stretches and loosens a little bit.
Holy, how was this video made 3 weeks after I got this, I don’t know how I got it initially, might have been when I was doing calf raises overdoing it. Cause it started hurting a day after.
I’m trying all stretches, massages & exercises recommended in a zillion videos I’ve watched, but have started to find improvement with rest (finding someone else to walk dog!), collagen peptides (tablespoon a day) and homemade ‘SuperGut Yoghurt’ with Bacillus Coagulans probiotic (Dr William Davis) and massaging a little leftover HRT (oestrogel) into my heels at night! And also red light therapy twice a day.
I am a commercial plumber and a long distance runner. I am on my feet all day. Do you have a suggestion on work boots? Should I wear ones with an elevated heal and not flat? Should it have arch support or no arch support? I currently wear shoes with a wide toe box. I dont like my feet crammed. Just curious what you think about boot types.
Would you recommend doing this before or after exercise? I have no problems with mobility but my toes do stay up. Spreading and flexing causes cramping. I massage but not often which will change. I think strengthening is my issue which is why I do my best to flex my feet during exercises BUT, since I’ve been trying for so long, I think I need a more pin-pointed exercise.
This is why I ask, before or after exercise with this routine? How many times a week?
3-4 is sufficient
Definitely before, and 3-4 times a week is sufficient
I get this pain through the arch of my foot when I walk outside barefoot. I am barefoot most of the day and wear minimal or barefoot shoes. I’ve been doing this for years but the pain is new with recent increased barefoot walking In my yard.
I just got my toe spaces I noticed my calf's feel loser and my glutes started firing I have been trying to fix my foot issue for years
Just saw your post. Q. So, what kind of shoes 👞 you require people with this foot 🦶 pain get? Do you have place to look 👀 for these shoes 👞 to help relieve this pain? I’m having this pain all the time in my right foot 🦶. And have felt this pain in my left 🦶 but it’s mild. I’ve tried everything and still have this pain.
I hope this helps me. Should I find relief immediately or the following day?
Can overly tight calves and poor ankle mobility be an issue? Also, when I do that extensor stretch, it makes a pain around the metatarsals behind my big toes
I would make an educated guess that mobility restrictions in the ankles and calves can certainly be a cause.
Any recommendations for running shoes that don’t restrict my feet?
Can you make a video or post about posterior ankle bone spur or haglunds deformity, played basketball all my life and it really hurts that i cant move like i used to
So, I've been wearing zero drop, minimalist shoes for like 4-5 years now. Altras, Lems, Xero shoes. And now all of a sudden I have a heel spur, which I know is caused by plantar facitis. So, you saying it's the shoes, doesn't make sense to me. I've been working on strengthing my feet for like I said 4-5 years. I've done the ball rolling, icing, calf stretching and massage. But it still hurts. So, if I've tried all of it, what else should I do? I've even got inserts, but those did nothing. I got xrays, nothing is broken.
what is the best shoes to wear
one of the best things for this problem for me, was just to avoid all inflammation food fo example all sugars, seed oils , grains. pain completely gone^^
I'm not sure if I have a plantar tear. I've been minimalist for a while. I go to a lot of standing concerts and started working out my legs again. Above my right heel is so tender/painful right now. Not sure what to do, but using toe spacers and massaging my calves and shins.
I agree with the barefoot shoes. I honestly walk around barefoot as much as possible. I have PF. My toes are spread out more than most. My problem is I have to wear leather boots at work. What can be used in a construction field. I work with steel so I'm always doing hot work.
Thanks for your valuable information but please can u tell us which types of trainers we have to wear thanks
You said blood supply limited, but what about the person that has not run in years goes out and runs 5 miles the next day and from there on, painful first step in the morning? What caused that pain?
So, I think I got this problem from sitting with my toes curled up... Thanks for walking through the mechanism, this is really helpful.