How To Fix Plantar Fasciitis. THE 5 Step Plan To Fix Heel Pain
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- เผยแพร่เมื่อ 26 มิ.ย. 2021
- If you get pain at the bottom of your feet, at the heel or into the arch, especially the first steps of the morning, or when you get up after sitting for a while, this video is for you. Whether you’ve had Plantar Fasciitis pain for 3 days or 3 years, here’s the FULL 5 step plan to fix even the most stubborn case.
THE 5 STEP PLAN SUMMARY:
1. Massage the Plantar Fascia &/or roll foot on a deodorant can:
1 minute total, each foot, every morning BEFORE WALKING (or after sitting for hours)
2. Seated stretch of the calves (add the seated glute stretch!):
2x 20 seconds, each foot, every morning BEFORE WALKING (or after sitting for hours)
Stretch calf against the door frame (when warmed up):
20 seconds knee straight, 20 seconds knee bent, each foot, once a day (in addition to the morning seated stretch)
3. Calf eccentric lowering (on the stair):
2 sets of 10, once a day...
Raise: 2 seconds
Lower: 4 seconds
Hold stretch (heel down): 4 seconds
Progress slowly over 2-3 weeks to single leg version
4. Hip Flexor Stretch: 2x 20 seconds, each leg, once a day
If you notice that the muscles are particularly tight, target the two main muscles. Here’s the link with time stamp to take you straight to the right exercises. Just do whichever feels tight…
Psoas: • 7 Great Exercises for ...
Rectus Femoris: • 7 Great Exercises for ...
5. Gluteus Medius Strengthening: 10 side hip lifts each leg daily
(And don’t forget to stretch your glutes by sitting in a low chair with your leg crossed each morning while you do your morning seated calf stretch)
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#bodyfixexercises #footpain #plantarfasciitis
Where in your feet do you get pain?
Great information!!! I have been doing some of these things, but will do all 5 steps. Need some relief!
I think I've figured out the pain in the morning. But the pain in my heel like a nail is jabbing me can be awful. I feel it when lying down and when I've stood or walked a lot
Both feet but mostly my left heel, it’s so painful to start to walk in the morning! I have flat feet, extra wight and sciatica (left side) I think the pain is worst in my left because of that. I will start with the first exercises and change my sleepers! Thank u for ur help❤ God bless u
Ball of both feet and the top of my toes. Ball of foot burns and stings, toes feel crushed, like with pliers or vice grips.
I had no idea that my plantar fasciitis and anterior pelvic tilt were linked. This is the best video for me. thank you soo much!
Glad it was helpful!
You solved my hip and arch problems in a few minutes and I have been going to Drs with no help for years. Thank You Thank You Thank you.
Great to hear! Thanks so much for commenting!
This is good. No bs and straight to the point. Cheers
Thanks
Very good video. One of the best I've seen on PF. Easy to follow and well explained. I was particularly interested in how this is more than just heel pain; it's about the calves, the glutes etc.
Cheers Barry.
I'm so grateful for your channel and it gives me a great help. I have suffering with plantar fascitis for the last 3 years and spend so much time and money with all sorts of treatments, including doctors, phisiotherapy, youtube videos until I found you! Thanks so much for sharing your knowledge with us and it changed the quality of my life. Your videos are perfect, specially when your beautiful cat shows up 😺
Thanks Gabby. Plantar Fascitis can be very frustrating so persevere. I really hope you feel better soon.
(And I love it when Sebas, may cat, visits my video room too. He loves to be involved!)
Brilliant instructions and the detailed explanations are the cherries on the top. I felt so much better when I started doing these exercises.
Thanks Sumanta!! I'm glad you felt better
Armiration ! Very nice video !
Thanks a lot!
I just came across this video and within minutes of doing the five steps my back and feet are already feeling better. Wow!
Great to hear!!
Thank you! Just what I needed to see. Also viewed your video on using the TheraGun for PF and realize I've really been overdoing it. Gently, gently going forward.
Gently with massage guns, yes. PF needs patience. Bit by bit. Good luck
One of the better videos I have seen. Most don’t address further up the chain towards the hips. My problem is a puzzle I am slowly working thru. Maybe I should see a chiro next time instead of podiatrist. Will try your exercises. Thanks
Good luck with it!
I have watched dozens of videos on the subject and this is one of the most helpful and comprehensive.
Thanks Anthony!
Thank you so much for making these videos. I work from home and am active, but am not engaging these areas of my body enough and it’s showing. I can’t wait to start these tomorrow!!!
🙌🙌
Thank you! 🙏🏻
Excellent 😊
Thank you! Cheers!
Very interesting video thanks very much appreciated 👍
Cheers BB!
practical, awesome, thanks
You're welcome!🙏🙌
This is a great video. simple to follow and effective. Thanks
Cheers Trini. Appreciate you commenting
Yes. We always like your videos. They are very helpful nd informative.
Thank you 😊 🙏
So nice of you.
Thanks, very useful
A pleasure, Cathal.J. Hope it helps!
Thanks. This looks like it will help.
It should but just don't expect a sudden dramatic improvement.
Thank you! This was the best video I've seen on PF. I'm a runner with abnormally short Achilles, and have had bouts in the past, but this time is sticking around. I'll step up my game with the stretching. And I'll stop walking around barefoot in the house. Hopefully that'll fix it in time for summer races!
Thanks Kelly. PF can be stubborn & debilitating, so yes, get into it asap and stick with it! Good luck. Cheers, Stefan
Barefot helps to get my feet stronger and I feel the foot relaxes more
Thank you so much sir. I very much appreciate it.
You are most welcome
Love it 🤗
Thank you! 😊
Thanks for this very good video. I'm hoping the squash the bout of PF I'm dealing with now and the more info I can get the better.
Good luck with it. It can be slow to respond so just chip away at it
Thank you for your video. Very helpful as i have bad chronic foot pain plantar fasciitis
👍
Awesome video thank you for making this. I've never been informed about the need to stretch out the hip muscles with my plantar fasciitis.
Thanks Brendan. Very nice of you to comment. Good luck with it. If your fasciitis is chronic, consider trying a massage gun to increase the blood flow to the fascia too. (I have a video on using a massage gun on your foot that you can use.) Cheers, Stefan
@@BodyFixExercises thanks Stefan. Do you have any videos or tips for golfers elbow and carpal tunnel? I'm a bit wounded at the moment!!
Sure do!
Golfers elbow: th-cam.com/video/z2Qjhf-pBco/w-d-xo.html
Carpal Tunnel: th-cam.com/video/jj69mC8KFFA/w-d-xo.html
Thanks! I’m miserable w plantar fascitis AND tight hips ~ didn’t know the connection!
Yes weak gluteus medius muscles and restricted ankle mobility are surprising causes to many people. (I'll be doing a video on increasing ankle mobility very soon!)
Subscribed !
Yes! ✌️
@@BodyFixExercises can we use a massage gun after the exercises ? I tried and it really feels good, but iI don't know if it's advised
I just came across your video. Do you have anything about "heel spurs"? I thank you in advance and would appreciate any help😊❤
Not yet! But it's a good idea.👍
Can you do a video for tight calves next?!
Next? Well, no, I'm already deep into the planning of my next video. But it's a good idea. So, I'll add it to my video list. Cheers!
Hello Stefan, thanks for the video. I had a few questions:
- hammer toes are linked with the problem of plantar fasciitis, or this is something else? Would you make any video on hammer toes?
- to strengthen gluteus medius, is it possible to use abduction machine in the gym? Or only the movement like in this video can help?
I will add a hammer toe video to my video list.
For the glute medius, I prefer exercises that are standing because they create a 'closed chain' form of exercise that works better. If your gym has a standing abduction exercise option, great. If not, try the version in this video, or this one (exercise 5 on this video)...
th-cam.com/video/n7WLP5WrhR8/w-d-xo.html
I will definitely be doing these exercises first thing in the mornings
Good on you, Monica! Thanks for commenting
I've suffered with plantar fasciitis for years now and haven't been able to shift it, this video is the only one 8ve come across to touch on other muscle groups outside of the foot and calf! Sadly I also have achilles tendinitis, would you recommend pushing through to do these stretches or avoiding them?
I'd drop exercise 2 of this video if your achilles hurts.
Eccentric contraction (exercise 3) would be better for you, but very gently to start, not under all of your body weight (use your hands on something to take a lot of your weight off your legs). But only do exercise 3 if you can do it pain free (or very nearly pain free)
I'll be doing an achilles video soon. I'll try to bump it up the list a bit.
Cheers, Stefan
@@BodyFixExercises thank you very much for the recommendations/advice!
I'll keep an eye out for the achilles video!
I've had this for over a year. This is the second time and it is taking much longer to heal. I've been to a dr and received therapy and I've never been told about the hip flexor. I am going to start doing the hip exercises. Also, I've been walking off balance to relieve pressure and now my knee and hip are also sore. Which steps should I do 1- 3 or all five?
All 5
My line of work requires I walk an average of 23,000 steps daily, somewhat long strides. When im not walking Im standing for a total of 40-50 hrs a week. I think im developing plantar fascitis, like nodules along the foot ligament. It can feel very debilitating. Does it ever go away with therapy? ✌️❤️
Yes, it definitely goes away with the right exercises. But if it's chronic it can take a while. If you do these regularly, regardless of how it feels (so, continue as prevention even if you feel better) you can avoid heaps of problems. In your case you should be proactive, but if you are you should be fine
Hi sir please make video for abdominal
Massage with a Gun …🙏
Don't use the massage gun in the abdominal region. Too much potential to irritate internal organs!
This video has been serving plenty of cake and candies. 🥮 🍬 🦶
A platter of goodies!🙌😉