How I Fixed my Plantar Fasciitis for GOOD
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- เผยแพร่เมื่อ 30 พ.ค. 2024
- If you're struggling with Plantar Fasciitis then try the exact routine that I did to fix my plantar fasciitis in less than a month. This routine addresses not only the symptoms but also the (likely) root cause of the problem which is how your HIPS organise your FEET.
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⏱️TIMESTAMPS
0:00 Intro
1:07 Self Massage
3:20 The Toe Glove
4:47 Standing Toe Ext.
6:09 Dorsiflexion Sit
7:46 Y Balance Drill
8:58 The important of balance
9:23 Recommendations
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I have never left a single comment on ANY PF video in my life and I've been dealing with this for 2+ years. I was in agonizing pain and I did these exercises and my pain reduced SIGNIFICANTLY right away. I know it's not cured but this means if I continue it will get better. I love these exercises. This is the Only video on PF that I have ever commented on because of how effective these exercises are.
Good to hear! Thanks for letting me know and hopefully this inspires others to give it a go.
How are you doing rn? I've been struggling with this for 2 years now aswell
You can add morning walks barefoot on grass I love doing that affter rainy days it helped me I had the same pain as you barely walking
Long term problem with my Achilles’ tendon lasting 3 years. Yoga cured me in a few weeks. So thankful.
Yoga? Which poses specifically do you think helped?
Hallo. I also have the same problem.Do you have the program that you did and it help you ?
World can learn a lot from india.
I haven't yet tried, but I'm gonna. I encountered a yoga video today that claims to cure it in 7 days and in the comments it's said that it's very effective, so that one might help. I searched "yoga plantar fasciitis"
Doing heel exercises helps too
"you become your own primary healthcare provider"
US citizen: "ooh sounds expensive"
Summary for myself.
Mobilization/massage
-Self massage of feet with toe mobilization (2 minutes)
-Plantar fascia massage with ball (2 minutes up-down and 2 minutes side-to-side)
-Toe glove rotating clockwise and counter clockwise. (probably a few minutes didn't see it in vid)
Exercises
-Standing toe extension eventually progressing to stepping back and forth. Eventually 3 sets of 20 on each foot
-Dorsiflexion sit. Try one minute sit at first. Work up to 2 minute sits
-Y balance
And exercising your calf muscles 💪🏽 for sure. It’s all connected 👍🏼
You forgot the stepping on a pole!
Thank you!
Cant stress how much the fingers in toes and Y balance has helped me.
I was a neuromuscular therapist and did teach Ashtanga yoga for over a decade. What you covered in this video, I would highly recommend!
Damn dude. The way you articulate/speak is the best I've come across. Incredible ratio between quality information, being direct and understandable and still hinting towards the bigger depth to all of the presented knowledge.!
Thanks man I appreciate that!
I really like that you made it clear that it's sometimes unknown what works or cures these issues.
Yes - a refrshingly honest statement !!
It's just movement really
Good video!
You mentioned that you have found strengthening your hips had a direct effect on solving your problem with PF, but that you don't exactly know why.
I work as a massage therapist and have a specific focus on fascia/connective tissue and it is very much in those structures the answer should be found (or at least part of the answer - it is never that simple).
There are fascial lines running throughtout your body. Some of those goes from you occipitals, past your hips, underneath your feet, down to the toes. Those lines are important in forcetransfere in your body, so if something is out of balance or not strong enough or too tight somewhere along those lines, everything else along those lines will get affected somehow. I've seen examples of necktightness was the cause of foot problems.
So strengthening your hips, will cause stability in your body and core, but it will also alter the fascial structures along the lines down to your feet and PF and can have some influence on the problem there.
Of course things are never that simple and when it comes to fascia, it is a very complex and facinating structure. Working on that is always a good idea.
That is an amazing summation. Very fascinating. I’ve been “diagnosed” with myofascial pain syndrome and have had stiff neck and back issues for YEARS but never have had the foot issue I am having now. I’ll be looking into hip strengthening excercise. Thank you!
It also works the other way. You can get hip problems caused by walking in a way to "protect" your feet.
@@rtbrain Sounds like a fancy phrase for sore muscles. A sports massage and strengthening exercises may be beneficial.
@@JohnPretty1 Indeed and further than that, everything is connected and affects everything else structurally and functionally, so to truly find the cause of a problem, the whole body has to be considered.
@@JohnPretty1 thanks for the tip. Never thought of that. 😜 Since I posted this I have re-engaged with strength training. I actually go to the gym 5 days a week. Sometimes 6 now. I know sore muscles from joint pain so I figure if I’m gonna be in perpetual pain, I may as well go to the gym so I at least can mask the real pain with muscle pain. 🤷🏻♂️
I pulled a heavy suitcase every day long distances (long story) for a couple weeks, short strides, flat-footed. Soon had plantar fasciitis in both feet.
Stretched, wore sleeping boots, shoe inserts, they were just bandaids.
Found a video about the proper way to walk.
Fixed it.
Took longer strides
Planted my heels
Relaxed my hips
Wore rubber soled shoes on hard floors
No more flip-flops or any shoes that made my toes grip to stay on
PF went away.
Try it or not. It’s free and it worked!!!
Came here for the plantar fasciitis, fell in love with you, man.
Love your approach to videos, low ego, informative, to the point, pleasant, plus nice outdoor scenes.
You seem like a great person, all the best of luck!
How complicated .
The simplest and quickest cure was to get a rolling pin or similar sturdy cylinder place it on the ground and roll the bottom of your foot on it as hard as you can stand, back and forth heal to ball, for 3x2 min a few times a day.
This cured my faciitis in two weeks. I had been sufferring with this for 3 or more months trying all kinds of stretches didnt work.
This essentially stretches and massages the arch of your foot.
if you have a rubber ball, you can prop your big toe up onto the side of the ball and leave the rest of your foot flat to the ground. You can lean into it for further stretching. It’s really intense but feels so satisfying
That’s a good one! Pretty savage
Except that this is massage, not stretching.
Two additions- to help prevent it, regularly stretch the calves by isolating each head of gastrocnemius (the big superficial calf muscle, which has two sides or bellies). Keeping a straight line through your hips, simply twist your body to the left and hold, and then the right and hold. You will feel the inside and outside of your gastrocs stretching independently. This works because it attaches to your Achilles tendon, which attaches to your heel bone (calcaneus), which in turn attaches to the plantar fascia. Tight calves = more stress on the plantar fascia. Second is to use heat on the bottom of the foot to bring blood flow to the tissue to help heal it. More blood equals faster healing.
Thanks so much
Thanks for this explanation. When I got to 20-30 mpw in running, I experienced PF. & there was a negative feedback loop that made it worse - the pain went away when I ran, and it probably made it worse over time. Running less and stretching more and heating my feet helped, & I got into a new hobby recently - long distance long boarding - that has been easy on my feet. My PF is nearly gone! I learned a proper warmup, maybe starting with 3 miles at a slow pace, and post run calf stretches could have prevented this injury.
This is exactly right. There is a trigger point where the gastrocs attach to the lower part of the calf. Once you find that trigger point, using something (like a friend!) to dig a finger in there and hold it there while you are relaxing the leg as much as possible can get that area to relax. It can be incredibly painful, but once it relaxes, you will find so much more relief. Stretching that area of the leg is critical to getting rid of plantar fasciitis pretty quickly.
I can't seem to visualize this. Will you explain further in more detail? How to get in the position, change the position, etc. Thank you.
Massage is better, especially if you're over 40.
Guys - what helped me:
I had PF in both feet for 2 freaking years. I tried e-v-e-r-y-t-h-i-n-g. I thought it will never stop and I will never walk normally again. A video on YT finally helped: I had stretched and stregthened my feet bit that did NOTHING. What. Finally helped, and almost instantly gave relief! Stretching the muscles of my hips and my butt. And after a couple of months the PF went away. So if you read this and think that nothing helps - try the stretching Upright Health shows.
Yes ..upright health channel really helped my plantar fascitis..just 3 simple exercises..got instant pain relief
Best video yet! Thanks mate
These are amazing tips! Thank you
Thank you for your help and good spirits
New subscriber. Love the content in your channel! Very useful exercises that I’ll incorporate into my daily routine. Thank you and keep up the great work!
Very comprehensive and well presented
Thanks for the clear explanation and visuals. This was extremely helpful!
Been working on this for a while! Glad to see someone I trust address the issue!
Dude, so glad your vid popped up in my feed. PF is no joke! Thank you so much for sharing your tips!!
Just what I needed, thank you 😊 great videos 👍👋
After waiting 5 months to see the podiatrist 🤦♀️ and him doing nothing to help me , after 4 visits, never showing me any exercises !! I have found TH-cam to be the best . Thank You for this video, I found it very helpful . One thing that I have done is buy Oofos shoes . I bought 2 pairs, one pair is a slip on so I’m never walking around barefoot. They are amazing shoes and help tremendously .
Much gratitude for this video, thank you so much
Oh this is so excellent thank you so much I can’t wait to try all these
The toe glove really really helped me.
Great video and cool to know that you are in Spain too. Looking forward to trying these techniques. 🙏🏻
THANK YOU for this video and all the concise and important information. So grateful.
Love this! A great gift for your elders, too!
My favorite exercise is hiking barefoot at dusk....
Loved this! He's on point, with everything I've learned and experienced as a very active person of 52 years and massage therapist for 22yrs. Thanks CM!
January 2021, I got PF on a day hike; too much desk-bound life during COVID. These actions would have sped up my return, but thanks to you I'll use them now to avoid further injury.
The odd part is I did much of this during last year's recovery just because it felt good and seemed to help. With just a couple of your moves I'll hopefully stay free of PF for good. Thank you!
best video I've seen for planter
I really appreciate the enthusiasm n the creativity of these workouts. I'm already feeling the healing 👣 !
2 people mentioned their PF to me in the past 24 hours. So when this/you showed up on my screen, I got to share the video twice!! 😊🌲🏃
5:02 thanks so much for this video. At 40 , i started running for the first time in my life and promptly ran into plantar fasciitis that won’t go away. Your video helped me return to the paces i was comfortable doing within two days. Thanks so much, Chase
Thankyou, these selfmassageing tips helped a lot! :)
Perfect explanation.Thank you.
This is very helpful. The last one is amazing. I started using a Slackblock and it's made it even easier. Thank you
I got one of those cork trigger point balls and it's been great to break out and the end of a day when I've done a lot on my feet. Always keep one in my pack.
Thank you very much .I will follow your exercises.From France.
Great tips, thanks! Add to my yoga routine.
Had PlFas. some years ago. Recently I'm transitioning into barefoot shoes. These exercises are brilliant right now! Thanks mate!
Thanks mate this is great info !
Feels so good from foot to knee area
Great information.. can’t wait to start and follow this approach! In desperate need of some PF relief.. Thank You!
This is very informative and follow!
You are amazing thanks so much for sharing this wonderful information. I’m experiencing pain every morning and doctors always tell you not walk bare foot never but that indication is agains nature
This is so helpful! Thankyou
Very Useful.
Pure gold! Thanks for taking the time to make this video Chase.
Your welcome bud, thanks for commenting I appreciate it :)
GREAT video! Thank you!
YOU'RE AMAZING. I have been a figure skater since I was 3 years old, so pain in my body and feet was something we almost LOOKED for to judge how hard we were training. Now that I'm out in backcountry all this crap is coming back to haunt me and I've come across unbearable pain in my feet, my knees, my hips etc. You've unlocked so much for me to look at!! Thanks! (also, some physio therapists i have been to have touched upon this but as they aren't athletes or mountaineers/adventurers, maybe they haven't tapped into what you have :) )
This is excellent thanks!
Hi! Super cool and helpful videos! A new subscriber for sure! Already started to practice some exercises and it helped me to take a 15 km walk with almost zero knee and feet pain which I've been experiencing for a couple of years now.
I wonder though where do you stand on the "right" way to walk. As a barefoot fan what is your opinion on heel-forefoot positioning? Is it better to land on a forefoot first? Thank you for your good work! Keep it up and stay healthy! Cheers
Thank You for posting this. I'm currently dealing with PF. Man, those toe gloves!
I’m definitely trying this if I ever have another episode. My prayers for those of you currently suffering as I’ve felt that debilitating pain and never letting yourself sit down for short periods because the pain of getting up and walking again was too much to bear.
Can’t remember why but I ended buying a very expensive pair of Birkenstock work clogs which did the trick. If you don’t know much about Birkenstock shoes they usually have toe grips, high arches and heel cups. It took a minute for my feet to get used to a high arch but after that they started hurting less and less. I think the heel cups made all the difference for me.
I preach to others to always wear supportive shoes when walking anywhere and I put some on even to just walk down the hall to the bathroom. Support your feet and make sure you’re not wearing thin soles especially if you’re overweight. If you have a job which requires you to be on your feet many hours a day take a good look at the shoes you’re wearing. How old are they? Do they need replacing?
I wish everyone good luck and a quick recovery.
Thank you so much, am really glad you feel better now, well done
Thanks for this streching it really helped.
Very grateful for atypical advice given here. The boots and other tools have been useless. I feel like I may have more success and control over the outcome with these exercises. Thank you. I will report my progress when it occurs.
What a great video! Very well presented and full of valuable information and solid advice. 🤙
It is an exact copy of the foot collective exercises
Give this man a thumbs up. 7:05, dude is killing his knees to get a good camera shot.
Amazing vid, thank you. I thought my feet were fine, but I can't do half the things you demonstrated.
Gonna have to start gloving my toes while on train the work 👍
I've tried everything since last June of 2023 - I hope your methods work. I appreciate that you are actual 'proof' that these methods worked for you... Thanks for sharing with us...
suffered from sudden 'nerve pain?' during a 5 k ...been stretching but the mobility exercises you noted revealed a weakness in my range signaled by pain in affected heel. Amazing, thx
I love that toe glove. Really feels good on my feet. I will try these to see if it helps my PF. Thanks!
Taking care of your feet is a good way to unwind and relax. Remember you deserve it!
I’ve been doing your 5 minute hiking training video every day for about a month now, and it has had the side benefit of fixing my sore feet! I put it down to the first exercise in that video, kneeling down with toes curled under. (Which I couldn’t even do at the start of the month and can now!)
Thank you!
nice one! Glad to hear it!
Excellent presentation. Would add that after struggling with Pf for about 9 months, the turnaround for me was shoe inserts worn in all shoes for a least 6 months.
I'm 72 and love hiking with my little dog (it's day hikes these days and at a slower pace than when I was young) but due to vertigo issues there have been times when I've had to stop, refocus, and breathe before continuing. This happens more on narrow trails with steep drop offs. The Y exercise seems made to order for me to improve balance and strengthen my leg muscles. Also, the foot massages and exercises are the best I've seen. Thank you so much! 💓
Have been
Neck che ked by chiropractor.
Many many thanks for these suggestions. The Toe Glove was the one that worked for me. Just a minute of this reduced months of pain in my left foot within a day.
I have watched countless videos on PF exercises and this was by far the best. These same movements help to strengthen the foot for helping big toe bunion
The Y balance: very cool. You are targeting the three arches or tripod of the foot.
Thank you for sharing, I am going to try it very soon.😀😍👍👍👍
Amazing tips, great explanations too. I reply appreciate thsi is a no fluff video, thanks
thank you chase! i just found out today that my feet over-pronate, so been looking at physical therapy instead of a lifelong reliance on foot inserts :)
Thanks for the video! Azengear ankle sleeves are also helpful
Thank you. This is THE best set of exercises for plantar fasciitis that I have come across. Your explanations are great and the toe glove works so much better than a standard dorsiflexion of the foot. And it is spot on what you say about hip mobility and its role in plantar fasciitis. Yesterday evening spent 50 min doing hip mobility exercises and my foot pain is so much better today.
" I dont really know" one of the most honest statements I have seen about Plantar F !!! I had been fairly easily been able to deal with any PF issues until the most recent and severe bout bout struck me 3 months ago , I did go to a physio and did all the prescribed exercises with out success and stopped running. But I am optimitistic - it is not as severe as it was
Wow, thank you, I’m going to follow this straightforward and easy to understand how to help myself out of this painful place!
Many thanks!
i think i got plantar facsciitis from extented periods of dorsi flexion, in my work i knee a lot and sometimes at an angle like steep roof and my toes preventing me from sliding. so all the streching drills just improves the pain even more. i never have it in the mornings or after resting like they say. the more iam on my foot the more i can feel it. icing does not help at all.what helps the most actually flexing your toes backwards and streching the upper part of the feet, the shin bone muscles sort to say.
I fixed my PF.
I stood on the edge of a ledge on my toes and did deep dips and then raised up on my toes over and over holding at the top and bottom for just a second. Did this for 2 weeks many times a day. It took 2 werks and has never come back. Massaging was a waste of time. It's fascia.
How is your condition now?
Thank you
I just got a cortisone shot. Couldn’t deal with it anymore. I’ll incorporate some of your routine though. Thank you for this video.
Thank you!
Pistol Squats, Bulgaria Split Squats and lots of Calf Stretches helped me....
Many thanks for posting this video its got my lazy stretching back on the menu!!!
Thanks Chase Mountains
Dude. I'm starting today 🙌
Great video mate , need to add balance into my daily routine, been working on strength training using some similar techniques but still struggling with recurring problem down the right side of my body , neck shoulder pain , hip pain , knee and now foot arch, pretty sure these are all connected , maybe related to work as a carpenter working mainly right hand side of the body , strength training definitely helps building muscle around the affected areas
For sure they are connected, but its quite strange, usually i find the problems occur in cross patterns. Like left shoulder right hip for example. Keep searching, keep testing. My hunch is that its nerve related. Hope that helps.
Nice. One of the few videos to make the most important point. Load vs capacity. If you understand this then you can fix the problem. Start slow, build the capacity, be consistent. Listen to your body, the problem with this condition is that generally you only feel the affects of exercise long after the event so if you have done something that exceeds the capacity it's only later on that your feet will start hurting. You need to work out what it was so you can manage it, and build the capacity whilst keeping the pain levels in check. That's the key, build capacity keep the load at the right level and you will get through this.
Well, I suppose I'm a little late to this one, but I agree with everything that Chase says. I "cured" my PF with self massage of arches and calves a while back. Massage is massively underrated. Too many people seem to think that stretching is a cure all, but in my experience stretching alone is a no-no for the over 40s. The tissues are often too hard and brittle to stretch. They need to regain softness and resiilience which only comes through massage. Now I'm struggling with ball of foot tightness. I've a lot of discomfort having started mobilising my bunched toes about six weeks ago, but the right foot is starting to loosen up at last. Now the left just needs to catch up.
I’ve had extremely severe plantar fasciitis I both of my feet for two years now. I’ve been in physical therapy but since were only working on my feet., it’s not working. Now I understand why. I’m going to work on your exercises and stop PT. Thank you!
I've had plantar fasciitis in both of my feet for over a year and a half. It's horrendous. Did you have any success?
Did you see improvement?
Long ago, a change of shoes got rid of my PF. More recently, foot and toe mobility stretches such as yours really help overall.
What shoes ?
@@sonjalibby6490 from New Balance minimalist training shoes to Nike running shoes. It was a long time ago, so I don't have more specifics.
Thank you for this video. I’m suffering with Plantar fasciitis and this will definitely help me. 😊
@dianeslade12 how you getting on with it? I've had it 7 months now and trying all sorts.
I’m trying ice foot baths and stretching my legs. I’m even taking Advil for the inflammation. Try stretching your feet in the morning before you get out of bed. I wear insoles in my shoes.
@@dianeslade12 pretty much same. Sat with feet on ice packs after work yest. Bought insoles. Been doing spikey ball and bottle ice rolling. Tried compression socks for 2w, but yest, wondered if it was making it worse, so will leave them off today and see. I try the calf stretches with hands on the wall and feel nothing. Just so fed up with it 😢
Great informative video Chase, going to help me through my mild issues.. Will be checking those moves.. I get shin splints after a few days on thru hikes. The balance type moves seem relax my issue al bit.. Have you encountered this .. Cheers
Typically great routine. I will slow it down at the start to help with the foot stretching. I’ve been using your Hike Strong 101 for over a year now and find it a great routine to keep on top of the fitness needed for backpacking.
Massage is better than stretching!!!!
Actually, it is stretching the calf muscle... for at least 2 minutes straight ... several times a day. It is not the foot - it is the CALF! LONG STRETCHES on the calves - at least 2 min. - time it. THIS WORKS!
Calves are only a part of the problem. Toes need to be mobile and strong as well.
Can be the calf too.. Always look up the kinetic chain.. But the foot mobility and toe strength approach is the way to go
Can also be linked to hamstrings and lower back
My fasciitis related to my lower back and once I did stretches and got my lower back into alignment the planter fasciitis was gone
For me massage and walking in gold wet grass barefoot and stretching my calves and back at the foot helped me a lot i had pain 7 out of 10 before that now is 0 to 3 sometimes dont give up guys try to fix the problem slowly give yourself time to heal 💪
Thank you 😊
I am so grateful I found your video. In the 90s I had a hard case of plantar fasciitis and as of last fall, I have a reoccurrence, and I made it worse by wearing orthotics in my shoes. I know I can’t tolerate them, and never could when podiatrists insisted they work in the 90’s. They NEVER did. These most recent were expensive OTC orthotics, and I forced myself to attempt to acclimate to them on and off for three months, and I am suffering the after effects. Tonight I started doing an exercise to strengthen my arches because they say that wearing orthotics takes away from the strength of your feet. Here’s another exercise… Pick up marbles with your toes ….Sounds silly but it’s supposed to strengthen the arches also. Also, in my research in the past week I have found hip flexor exercises and mine are unbelievably tight. You are right about treating the entire body where and/or the entire system that connects with the feet. I also do isometrics for my hips. A car accident from over 12 years ago really had a negative affect on my hips and my tailbone. Again, thank you so much for this. I am working my way back to where I was last fall before trying those superfeet orthotics. Very hard to find shoes I can wear…..another thing that can contribute to all of this is wearing high heels for over 10 years and nothing else and that’s what I did in my 20s. Stupid me. But I loved them and had no idea what they could do to my feet. If I can ever walk, uphill again, that would be great. I just illustrates how tight my muscles are.
Any improvement?
Very nice and good ☺️
Love the video! Re: breathing, I'd recommend trying breaths out thru the mouth anytime it feels like there is discomfort, pain, energy stagnation. Horse breath out thru the mouth purges old energy which is the basis of the pain and dis-ease. This comes from the Daoist health paradigm, mainly the teachings of Medical Qi Gong.