The BEST Method To Fix Plantar Fasciitis
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- เผยแพร่เมื่อ 5 ต.ค. 2022
- If you have foot pain near your heel (often labeled as plantar fasciitis) this video will teach you WHY this problem often starts and a progression to fix! Collaboration today with @thebarefootsprinter. Shout out to Dr. Ray McClanahan of @correcttoes for his teachings on this topic (check out our podcast here: podcasts.apple.com/us/podcast....
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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.
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
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
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.
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%
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
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!
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 got plantar fasciitis from not wearing shoes on my hard wood floors, as soon as I started wearing supportive shoes, my feet got better.
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
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
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!
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!
Wow! The relief even for my minor case is so clear immediately.
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
Game changing video - best on TH-cam for plantar fasciitis!!
Great work guys! Thank you for sharing.
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
Jeez... this is GOLD!! Actually what I needed today. Thanks!
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 is the ONLY video I have found that explains the mechanics of the problem completely. Thanks.
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
Finally! Someone giving correct information! Thank you so so much
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😅
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
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
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.
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
Foam rolling the inside of my calves has also helped me tremendously.
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?
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...😏
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...
Fitness maintenance gold mine
This video is the best! You really are the best doctor, the best health teaching I've ever heard about plantar fasciopathy! I will do this regulary and see the difference. Blessing of hundred folds be upon you!
What are the advisable sneakers or shoes then?
I can’t wait to try these tips! New subscriber. Thanks
Wow Amazing. I suffer PF and this Is super helpful
I am so envious of his foot mobility. My feet move as well as a brick
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.
Omg. After several stretches, the pain totally gone❤❤❤❤❤❤❤
Thank you for this information. 🙏🏿
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
@@michelleflanders4602 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.
@@michelleflanders4602 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.
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 !
Great info, thanks!
This is fantastic, thanks!
This is a great video very informative
Thank you very much. After a few days is my pain gone !!
Guys, really detailled. Excellent.
Thank you so much for this invaluable information that even professionals do not provide. What shoes would you recommend?
Muy buena información y enseñanza para ayudar con el Juanete en el pie. Gracias por su apoyo.
You're a great scientist!
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.
Great video!
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.
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.
Great advice best I’ve seen on you tube
Excellent video, might you have one on posterior tibial tendonopathy?
I developed PF from running to much too soon in barefoot shoes , I hope this helps
Thank you good results
So, I think I got this problem from sitting with my toes curled up... Thanks for walking through the mechanism, this is really helpful.
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 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. 😢
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 🙏
Thank you so much feel better 🙏🏻💕😘
This is excellent!!!
Thank you for this video.
I have mild pain in my heel and I go barefoot a lot and only wear shoes like Altra and Lems that have zero drop and broad toe box.
I teach yoga so I roll the bottom of my foot a lot on yoga tuneup balls and some small spikey balls, use to spacers and also thread my fingers between my toes and flex and extend my toes and massage my feet a lot.
I don't have any pain up into my arch.
But I did jam my big toe several years ago so I do not have full range on my big toe and have been working on flexing my big toe a lot
I have been working on trying to gain more movement in my big toe for at least 2 years. I have worked on flexion of my big toe way more than extension. But I have started to work on some flexion.
Could the minor pain in my heel have been caused by working on too much flexion? Just recently is the first time I started getting pain in my heel.
Thank you for the video,
This is Great because I have it in my feet as well but for workout what are the best shoes also would a frozen water bottle be helpful to roll the foot across?
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 :/
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.
Thank you!
Thanks for a great video. I'm battling PF for 2 years. I cry every day. What sneakers/shoes do you recommend?
Great video. Where can I find the 20 day program you plugged at the end of the video please? Thanks
Great video, I have a question. Does this also cause issue on the top side of your feet? Above your toes? I have plantar fascitis and bone spurs too. But my pain is mainly on the top of my feet.
Thank you so much
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.
Amazing video 💪
It's Incredible your information, but I have a Question.
Why, when the pain in the fascia is too much, this pain starts also in the aquiles tendon?
What's up man, looking around I found that I most likely have posterior tibial tendonitis. There's this little bugger right below the inside of my ankle that just hurts for no reason some times, and also when I push into it. I don't know what to do or how to treat it (or even if there is a treatment) I have functional flat foot, my ankles just cave inward if I let them, I'm wearing barefoot shoes now, but this has been going on for a lot of time. If you could make a video that'd be awesome but even if you reply I'll be grateful, cheers
Thank you! Any chance you have recommendations for footwear in the office for plantar fasciopathy?
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.
Thanks for your valuable information but please can u tell us which types of trainers we have to wear thanks
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.
It's so frustrating looking for help with PF and mortons neuroma because there's so much conflicting information out there.
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.
Thank you
What's your opinion about wearing a night split/boot for plantar fasciitis?
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.
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
Thanks man both of explained well🇮🇳👌
Plz explain me in hindi
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.
For real thx yoy guys pain free after 2 month
Any advice on types of shoes to look for?
So what shoes should I wear if not trainers? Flatter ones?
I can’t believe everything I knew was wrong! So why are flip flops so bad then and Are often the culprit… they were for me! My feet were fine till I had the bright idea one day to wear flip flops… that was the end of my feet!!!
this. going barefoot for a lack of better word s would be idiotic and so sooo painful
Most def......good choice my guy
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.
When my flares up , I don't really know the reason but it gets to the point where exerting myself in other exercises can even cause the foot to spasm and cramp and boy does it cramp...a solid minute of sitting on the floor sweating and rubbing my foot until it finally relaxes and people around me are like...dude are you ok? what even happened? It's not that bad right now but I almost cramped today and so here I am to get rid of it for good!!
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^^