POLL QUESTION: That was a MASSIVE video, let us know what helped & what SUCKED so we can keep getting better for YOU! 🦶Thanks for subscribing!🦶 Also let us know what topics you want to hear about! For the shoes and orthotics recommended in the video: wp.me/p9imRX-54n
Excellent professional advice. Talking about avoiding too much time on concrete is a big one for me! Ive lived w/spur >decade. As much as possible, I use most all excersizes, but limiting time on slab flooring is something not every doctor mentions. Second floor/+ wooden based flooring & limiting the concrete slab time is so helpful, but this is the only doctor Ive heard mention this. TYVM.
My situation is too late ⏰ my heel spur is too big, I have to have the needle 🪡 to help me to ease the pain, but I still continue to massage my foot 🦶 legs, and keep stretching them!!
one doctor says don`t stretche it... the other one says do it. it is hard to get the right solution. i have been massaging and stretching it gives short term relief but dose not help heeling
Stretching is not bad, the point is stretching an injured muscle is not the best idea. Getting rid of the pain and soreness and letting it heal sometimes is the best first step. Then gaining flexibility later.
I would like to add my input. No real expert here, but treat facitis like how you would treat knee pain. It is commonly known now that squatting knees over toes not only stretches the ligaments, but strengthens them which in turn increased mobility, which is I think what is necessary here.
@@kimberlymorgan1767 check your feet if you have arc or flat. if it is flat most probably your skeleton out of alignment. I would buy Birkenstock Sandals and use it 7/24 and let the body fix itself. i dont have enough arc so i dont walk bare foot even at home. that sandal gives you arc support so plantar muscle will come back to its normal length and it will heal. wish you pain free days.
Suffered for 2 years with this. Got through 12 therapy sessions with little improvement. Then I asked my therapist that I heard about something called cold laser. She walked out of the room without saying a word and brought back this machine. We put on the safety goggles and she used the cold laser on both my legs. She said that I would never be 100% better but she was going to try to get me to be 90% better. I'm glad my friend mentioned to me about cold laser. Today I am 100% better because of it.
I'm a 71 year old woman and I've been in so much pain with pf for over a month, mostly sharp pain in my heel. I watched the whole video. A lot of the exercises I already knew, but the thing that really helped me was the brace that you showed that went up the entire leg. I have a rigid brace that goes up to my calf. Last night, I sat on the couch, put the brace on, kept my leg straight and elevated about 8". I stayed that way for an hour and a half. I woke up this morning with no stabbing pain! My arch is sore, but I had no stabbing pain in my heel. I am amazed that so much of this is caused by the tight hamstring and calf. I went to see a podiatrist who had zero advice. Thank you so much!
I have a Son that was born with flat feet too, he’s going through the same pain I have had especially walking on concrete floors at work for eight hours,Couldn’t even make it to the door to punch out,the pain was so bad,now he’s having the same issues so I recommended him to go see a podiatrist.
I wrote down all the steps and will start to follow them today. You don't know how grateful I am for your clear explanations. I've had plantar fasciitis for two years and even shockwave therapy isn't helping at this point. Thanks for giving me some hope!
That is not uncommon, it will take a lot of time and consistency, keep up everything you're doing with good supportive shoes, maybe you need to go up sizes in shoes? maybe you need to get some orthotics made? or just purchase good ones. I believe the massage is the most helpful.
Thanks for this video! is long but worth every minute! i start last year with pain on my knees until my feet was in so much pain, so at the end was plantar fasciitis! i was 35 years old who wants to be more active and fit and i felt so sad after be on so much pain and wont be able to exercise or lift, this video teach so much about it, I'm happy to find you! and i would like to see more videos about how to exercises or lift with this condition with out make it worst.
Very excited to try this out. Will update with results in a month Update: I feel pain reduced by some bit already in a week. Update: 4th week update- pain in heel starts only with an hour or so of walking bare foot. That has improved quite a bit as I used to feel pain within 2-3 minutes. Glad it is working for me. Thanks
I’m so confused. I just watched a different dr. Who said that stretching by pulling back is incorrect. He claimed that you want to pull the foot downward instead of pulling back.
@@gebbats Yeah no fun, scraping has helped me the most. I've been scraping daily and doing heel raisers and lots of stretching and it's helped a ton. My left foot is almost completely better now, right one is a little behind but I was also in a boot for a month and a half because I couldn't bear weight on my foot. Also workers comp and they're playing games with me lol. Trying to say it's arthritis so they don't have to pay. So I've been researching what to do to get better and doing it on my own. Really bad system they don't care about people. Still working just with restrictions.
We appreciate you watching and contributing! I love them both, they can be great options. Depending on how much pain you have, a good option though might be a supportive shoe and insole in the house until things calm down, generally a few weeks to jumpstart the pain relief. If possible, we would appreciate a quick rating (hopefully good), as it makes a HUGE difference! g.page/r/CSudMUZfg68sEAI/review We are working hard every day to make better and more meaningful content! This is what keeps us going, for sure.
Hello WYD Are you talking to me???? I am screaming pain after work on concrete at an warehouse. Bottom of the feet hot. Ankles swells I hate feeling my dang feet ! I turn 50 on the 13th and my feet hurt so bad . Like its Chronicle. Omg
We appreciate you watching and contributing! If possible, we would appreciate a quick rating (hopefully good), and it makes a HUGE difference for us! g.page/r/CaxJ9b-O6o27EAg/review We are working hard every day to make better and more meaningful content! This is what keeps us going for sure.
I have planters fasciitis, collapsed arches, bone spurs, small bunions on my big toes and slight hammer toes. I have osteoarthritis a bad back, hips, knees and ankles. My doctor said I need to try to rest and stay off my feet but, I have a toddler so it's impossible. I honestly don't know how I manage to get through a day and get everything done and still manage to take the baby out to play, go for walks and so on. I'm hoping I make it until she's at least 13 before I need surgery. I have custom orthotics and I do all these stretches and exercises but, Im still in excruciating pain especially when I first wake up 😩
I don’t think anyone really knows how to treat this fully. Everyone is contracting everyone so ppl are just guessing at this point. One says freeze it, another says not to. It’s discouraging.
I'll tell you I have a ton of patients come in, basically if you do a good biomechanical exam, support foot with insoles/proper shoes/ankle brace, +/- shockwave therapy(which I don't charge for), if predictably gets better in 90/100 cases.
I had the surgery on both of my heels at the same time in the early 80’s. It took a while to heal, but it was worth it. Casts and crutches, time off work. Couldn’t wear high heels again for a long time It has come back on both heels, one worse than the other in the last year. I’m so glad I can do stretches, no surgery. Thank you Doc!
I use to run 10km three times a week. Years ago I put my right ankle out sprained. Many years of therapy helped a lot. Now I am older not realizing that also supportive shoes also mean a lot too. One morning I woke up my right 🦶 foot haunted me after so many years later. I have very bad pain inside my foot. From ankle to big toe inflamed bruised foot very painful. Right now I am going to treatment. I don't know what to do next. Thanks for this amazing informative videos. Great help. Thanks 👍 Janet
We appreciate you watching and contributing Janet! If possible, we would appreciate a quick rating (hopefully good), and it makes a HUGE difference for us! g.page/r/CSzlpzp7G82TEBM/review We are working hard every day to make better and more meaningful content! This is what keeps us going for sure.
Thank you Doc.I'm grateful .I had this plantar factiitis after my knee surgery. When cast was remove last July /22 . I experinced stiff knee, pinch ankle and nerve under my foot harden. I cannot even bend my knee to 90 degrees. Many cream, oil massage,supplements, can help ,but not a total healing. I found your your channel youtube and got ideas that coulb be cure with patience at home. Thanks Doc for the encouragement it give me hope.God bless 😇
Wow, we appreciate the kind words and your watching. God Bless you as well Inion, we wish you the best of luck with your care! If reasonable, we would appreciate a quick rating from you, and a good rating makes a MASSIVE difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thank you for being such a great fan, and we appreciate you watching!
Wow thank you so much for you amazing feedback and help growing our channel. Great fans like you are really what keeps us working hard and motivated to make better videos! If possible we would really appreciated a review from a great fan like you! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!
Yes this is my problem & the doctor here in Egypt said it's inflammation in the heel & he gave me medication but that is just a bandaid so I'm going to use this video for the root health
Thanks for the great response Lena, we wish you the best of relief! If possible, we would appreciate a quick & easy rating from you, and a good rating makes a BIG difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!
Thank you for the advice on getting orthotics from drugstore for 25 bucks instead of paying $400 here in Canada. My feet are almost back normal I was wearing shoes too tight and too small. The muscles and nerves , tendons are repairing themselves I'm now able to speed walk I look forward to running again.
Thank you so much for the videos, right now i am suffering with painful heel on my left foot. Definetly will start to do all thing you advice. I do have knee pain also on the same leg, oh my so many issues. It stops me doing what i love to do, my 3 weekly sessions of 1 hour speed walk. Hope with your suggested interventions i can walk again by the time the cooler weather start here in Hungary. Thanks again doctor , love watching you videos🙂
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Hey doc! So I just came from your video on corns and callus, and I think I have one too. It’s on my foot but I think I cut it open a few months ago on a lego and maybe it healed wrong into a corn? Could that make sense?
Wow thank you so much for you amazing feedback and help growing our channel. Great fans like you are really what keeps us working hard and motivated to make better videos! If possible we would really appreciated a review from a great fan like you! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!
Hi, I’m a 74 year old female. Before Covid my husband and I used to walk 10k a day. Not able to leave home because of restrictions by our Government here in Australia, we couldn’t get out to walk. Now all the restrictions have been lifted, we are back walking again, but of late I have developed PF. This video I found today was so easy to listen to, and the info was amazing. I’m going to do the exercises you recommend. May I also say, it is nice to hear a doctor give advice without trying to do a big sell. God bless you. Veronica Donnelly
We appreciate you watching and contributing! Absolutely, I will look into it. If possible, we would appreciate a quick rating (hopefully good), and it makes a HUGE difference for us! g.page/r/CSzlpzp7G82TEBM/review We are working hard every day to make better and more meaningful content! This is what keeps us going for sure.
We really hope that you feel better and thanks for watching our video! We're sorry to hear about your problem and we really hope you feel better soon! Just remember to see your podiatrist in person if you are not feeling better in the future! Thanks for being a fan!
So true. I have plantar fasciitis since 2015 and now have heel spurs. It's very painful so it's great when we can therapeutic lessons free. Thank you doctor
Doctor tube una cirugía en las uñas de los dedos gordos , por que siempre seme enterraban pero , quede mal con dolor de planta del pie y no puedo usar zapatillas con tacón 👠 oh cual quier zapato uso tenis , me gustaría saber que puedo usar en mis de dos gordos de los pies por que se están separando y así no los tenía 🤦🏻♀️🙏
Thank you so much for this free resource, for caring, and for being an advocate when sometimes our own doctors are not. This education allows us to be our own advocate in our medical journey.
None of hat crap does any thing to relieve pain PAIN KILLERS after all the shots I have to get up and make a living most of what you say is same as what everyone says but you sure love to hear yourself TALK !!!!!
Everyone is different, best advice is moderation and learn from your own feedback. A tennis ball made mine worse, massage gun has minimally effective. I have been doing a lot of different stretches to loosen up the hip and hamstring/calfs. I do agree that shoe and inserts are a big factor in aggravating my foot. Steel toe boots on cement are particularly problematic. My belief it is weak/imbalanced muscles in conjunction with poorly coordination in the ankle. I picked up a yoga mat and have been doing balance squats (one leg in front of the other) and can feel my feet getting tired. Then, I splint up for a recovery phase. The biggest problem is that the rest phase is interrupted by walking. Recently I added Voltaren to the treatment for inflammation because I can't ice my foot throughout the day.
hidup itu jngn kalah am iblis penyakit itu supaya manuaia kelaparan.supaya manusia tdk beraktipitas mencari napkah.bayakin olah raga.jngn bayak tdr.karna iblis menghajar manusia itu sedang lengah alias tidur.tuh bener bngt pake bola aku bola bekel.
I haven't gon to a podiatrist yet but I believe I have PF cuz my heal hurts ND when I take my first few steps in the morning is so painful like I literally need a cane to support myself for the first 5-10mins but the top of my feet feel tender too when I touch em , is that part of PF too.?
I love your teaching but I'm asking you something under person's foot looks like foam in it but not heavy, it's on the right leg what can he or she do, when touching the under foot, feeling normal but something is wrong there. Pls I need your help.Tnx
I've had a subtaylor joint fusion and I found the bottom of my foot went really tight. Like the muscles tightend into a ball. Do I just do stretching excersise ?
Thank you for watching. If reasonable, we would appreciate a quick rating from you, and a good rating makes a MASSIVE difference for us! g.page/r/CSzlpzp7G82TEBM/review Thank you for being such a great fan; we appreciate you watching!
We appreciate you watching and contributing Anna! If possible, we would appreciate a quick rating (hopefully good), and it makes a HUGE difference for us! g.page/r/CSzlpzp7G82TEBM/review We are working hard every day to make better and more meaningful content! This is what keeps us going for sure.
Im so depressed I have it on both feet and the podiatrist are not good help. He just stuck me 3 injections on each foot 🦶. I order stuff and still not feeling better I can’t dance anymore I can’t run or hike. 😢😢I only 38 I don’t like those injections. I rather do Holistic. I have got a better information here than with the Podiatrist that charge me 85.00 copay oh and two Frankie boots to sleep.
ua-cam.com/video/ZI0sANYDF6M/v-deo.html This foot & ankle strengthening video might help. Personally at the beginning I have best results starting with a biomechanical evaluation (to assess for the underlying cause), supportive insoles, shoes & home slippers. I do my best to start with either shockwave therapy or some type of icing/protecting depending on the initial severity. The real key is correcting the biomechanical overload or imbalance long term. An injection and even holistic is a method of pain control, but does not get to the root cause (unless you count biomechanical correction of underlying factors as holistic).
Your information is gold to me. I'm currently in a situation. I also have a bunion on my right foot. My left hip is tilting forward. My hands have osteoarthritis and I have carpool tunnel syndrome. Currently in physical therapy and getting exams of VAT, ENG, ENT, and a brain MRI. It's kept me out if work now since December. I'm getting fitted for my orthodics ordered finally tomorrow. I'm very frustrated with arthritis. I just grabbed my frozen water bottle.. I'm about to decide to file disability. I don't know if I can be approved. I'm 52 and my health is very demanding with immune deficiency. It's tuff. Yeah. It just really hit me like a rock the last three years. Finally I'm seeing doctors. I never knew how painful it can be. Okay. I'm miserable me with some great humor for now. Thx for the explanation (!).🙂
Wow, we appreciate the kind words and your watching. We really hope your plantar fasciitis feels better! If reasonable, we would appreciate a quick rating from you, and a good rating makes a MASSIVE difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thank you for being such a great fan, and we appreciate you watching!
I am 74 years old and have had of for 18 months now! I have been offered surgery to release the muscle ! Feel very unsure about this and wonder if I really need it and also if I am giving my self more problems for the future! Please could you advise me!
You are very thorough. Medicare podiatrist I was l sent to is not interested in how I walk, or anything diagnostic except the x-ray, a brace or an injection.
It’s 12:00noon on Jan.02/23 dave Mack this is so much info.thank you Dr.for taking your valuable time to help us who are in so much pain most info. On we get want some sort of compensation for their time , you are truly an angel to give us so much info.
We appreciate you watching and contributing Dave, we really appreciate you! If possible, we would appreciate a quick rating (hopefully good), and it makes a HUGE difference for us! g.page/r/CSzlpzp7G82TEBM/review We are working hard every day to make better and more meaningful content! This is what keeps us going for sure.
Is there such a thing as exercise induced planter facilities? ie i dont have pain just walking around day to day but i practice yoga daily and the pain in my feet build while im doing it to the point i just cant keep going (similar type of pain to shin splints but in the bottom of my feet) but stops the second i stop. A lot of the streatches you showed i do in my practice so im confused as to what i have, physio says i do but its presenting so different than what im seeing
Does not seem to make sense to further over flex and stretch the plantar f. when it is already over stretched with tears. Maybe Massaging the calf may help if thats the issue, and he looks really uncomfortable and tense doing the stretches while on floor. There must be a better position.
So im male. 5ft10. 155lbs. Bearfoot indoors and outdoors wear jordan 3 shoes for 8 yrs. New pair yearly. Exercise weights. Walk mile a day. Where am i going wrong. In bad pain. No insurance. Tried all kinds of stuff. Been over 3 months
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@@speechstar4524 I had setbacks when I was told by a doctor I was ready to run. It took 3 1/2 months. Should of been a few weeks if I would of got on crutches right away and iced every day. Try and PT. I would of pushed for that.
Thank you very much, lot of good advice here. Do you have some advice in case of a combination with hallux valgus? Can’t find a lot of that online, thank you!
Awesome info ! Thank you doctor / very informative material . Doctors don’t say that much during office visits… no time! Do you see patients in any clinic ? I’m dealing with this condition 3 yrs and did all / inserts/ special shoes / injection; but PT is still painful !
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I will definitly try this tips doc. But i have a question..can i still do jogging even if suffer this ficilitis. But i will do the stretching before jogging..thanks for the answer
We appreciate you watching and contributing! If possible, we would appreciate a quick rating (hopefully good), and it makes a HUGE difference for us! g.page/r/CaxJ9b-O6o27EAg/review We are working hard every day to make better and more meaningful content! This is what keeps us going for sure.
Hello I love your videos. I have extremely flat feet and used to have plantar fasciitis. Been working on stretching my feet. Also, feet and calf strengthening exercises. But I am now getting inside of the arch pain that radiates to the top of the foot between the big toe joint and right before the ankle. Thoughts?? Thank you
We know you want a more detailed response, and believe us if allowed we would love to give more specific information. Unfortunately we have to let you know how important it is to see your podiatrist in person to get a more detailed response. There are just so many variables and risks for giving information without a proper physical exam in person. Good luck and we hope you feel better soon. We really appreciate you as a fan. If in the Michigan area consider coming to see us! www.michiganfootdoctors.com/
just started to get heel pain for 5 months now.i believe it is caused by driving stick shift for many yrs .everytime i press the clutch with my left foot it starts to hurt bad.feels like stinging pain on my heel and fasciia.
JustJosh, you are a great fan, and we appreciate you! Knowledge about your body will always help you make better decisions about your healthcare and during interactions with medical professionals. If possible, we would appreciate a quick review from you; these make a HUGE difference to us! g.page/r/CZWo3fJqJrVpEBM/review Thanks again for watching!
The cheap "rocker" stretcher is fantastic! The instructions do say to wear shoes...! I have a frozen great toe and compensated by throwing my leg out....after 50 years I found a PT who finally figured that out and stretched from foot to hips, part by part and worked on glutes, balancing muscle strength... Also, a step to practice "stairs" strengthened my legs better than anything by relearning how to do stairs.... No stairs in my house so that exercise was huge!
You are a great fan, and we appreciate you Alyce, we hope your foot keeps feeling better! If possible, we would appreciate a quick review from you, and these make a HUGE difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!
Thanks alot Dr But my problem is like more than 1year it's not going away.i have been treated with shockwave treatment but it did not go away.😢😢I have been treated with needle 6years ago &it was so painful I don't want to do it again .
Thanks for the great response! I wish you the best and wish I could help in person. If possible, we would appreciate a quick and easy rating from you, and a good rating makes a BIG difference for us! g.page/r/CZWo3fJqJrVpEBM/review Thanks again for watching!
Great help with exercises and information to help recover from Plantar Fasciitis. I had dry needling on my calf which really helped. I’m hoping the combination of both will get me a k running at my normal effort and mileage soon.
We appreciate you watching! 😊❤🙏 If possible, we would appreciate a quick rating (hopefully good), as it makes a HUGE difference! g.page/r/CaxJ9b-O6o27EBM/review We are working hard every day to make better and more meaningful content! This is what keeps us going, for sure.
*Brilliant video* ❗❗❗Last month I developed foot pain suddenly. Immediately, I stopped wearing my massage flip flops and started wearing my runners with proper foot support which caused my left heel pain to go away within 48 hours and reduce my right foot pain by 50%. Then I have been watching videos which encouraged me to do stretches for my feet which does help. Found your video today! During this video I have been following along doing your suggestions. Fortunately I already have some of the items you are using! So far I have done the foot stretches, scraping (instead of a knife I use a type of guasha tool which works well), massaging under my heels with the massage balls (has the pokes), and I used the guasha tool to massage my calves and legs. I assessed before and after and surprisingly, after only being half way through your video, my pain has decreased significantly! Yay! Planning to watch the rest of the video and keep up with your suggestions. Thank you❗Thank you❗Thank you❗ Sadly I can no longer wear my massage sandals as slippers at home. As a back-up plan I am using a slip in massaging insole into my at-home runners.
Thanks for the great response, I personally wear a clean pair of shoes with insoles for my feet and knees at home following an injury I sustained when I was younger. If possible, we would appreciate a quick & easy rating from you, and a good rating makes a BIG difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!
Thanks for the great response Sing4Fun! The reality is I'm learning how to make some better videos, I;ve got a great studio now and am already filming faster paced and more entertaining versions, it will get there! ua-cam.com/video/2rrt4xkeBiQ/v-deo.html This Heel spur guide is newer. ua-cam.com/video/ZI0sANYDF6M/v-deo.html This exercise guide should help as well! If possible, we would appreciate a quick & easy rating from you, and a good rating makes a BIG difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!
Dr. Biernacki - Thank you so so much for this information. You’re a natural on camera! My question is, how long after symptoms appear (mine started on Friday 1/13) do you begin doing these stretches? I’ve been trying to just stay off of it and ice it. Also, I’ve been sitting in my apartment icing as much as I can after making mistake of trying to get groceries and feeling lots of pain. When is it ok to walk minimally to function? Thank you so much again!
We appreciate you watching and contributing Abby, very very appreciated! Think of it like an injury, once it feels good with gradual effort, most people are safe! If possible, we would appreciate a quick rating (hopefully good), and it makes a HUGE difference for us! g.page/r/CSzlpzp7G82TEBM/review We are working hard every day to make better and more meaningful content! This is what keeps us going for sure.
Thanks a lot for such a great video. I really appreciate your efforts in explaining it so clearly. I'm suffering with plantar fasciitis on my left heel and struggling since a year in search of proper solution. I started following your instructions since a week & I see great results. My hopes are up now that I can walk normally in the coming days.
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Thanks for the great response! If possible, we would appreciate a quick & easy rating from you, and a good rating makes a BIG difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!
Excellent You recommend stretching foot with towel towards but some state that we needd to stretch foot the toes outwards backwards Confused please explain THANK YOU
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I have Dupuytren's Contracture in one of my hands that restricts my opening of it completely and I have a small bump where it is beginning in the palm of my other hand. Are exercises like you mentioned here for the foot as effective on this condition, or is there other things I need to try?
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My left toes (1-3) are tensed and even moving when I sit or sleeping... What exercises can help?
Excellent professional advice. Talking about avoiding too much time on concrete is a big one for me! Ive lived w/spur >decade. As much as possible, I use most all excersizes, but limiting time on slab flooring is something not every doctor mentions. Second floor/+ wooden based flooring & limiting the concrete slab time is so helpful, but this is the only doctor Ive heard mention this. TYVM.
My situation is too late ⏰ my heel spur is too big, I have to have the needle 🪡 to help me to ease the pain, but I still continue to massage my foot 🦶 legs, and keep stretching them!!
I am gonna have to get a massage stick
Instead of the towel can I use a band from my physical therapist gave me the big wide rubbber band.
one doctor says don`t stretche it... the other one says do it. it is hard to get the right solution. i have been massaging and stretching it gives short term relief but dose not help heeling
Stretching is not bad, the point is stretching an injured muscle is not the best idea. Getting rid of the pain and soreness and letting it heal sometimes is the best first step. Then gaining flexibility later.
I would like to add my input. No real expert here, but treat facitis like how you would treat knee pain. It is commonly known now that squatting knees over toes not only stretches the ligaments, but strengthens them which in turn increased mobility, which is I think what is necessary here.
Same here 😢. Hurts like hell. Now my knees and back are hurting too, and heel on other.
@@kimberlymorgan1767 check your feet if you have arc or flat. if it is flat most probably your skeleton out of alignment. I would buy Birkenstock Sandals and use it 7/24 and let the body fix itself. i dont have enough arc so i dont walk bare foot even at home. that sandal gives you arc support so plantar muscle will come back to its normal length and it will heal. wish you pain free days.
Eveyone contradicts i am confuse and my foot also 😢
Suffered for 2 years with this. Got through 12 therapy sessions with little improvement. Then I asked my therapist that I heard about something called cold laser. She walked out of the room without saying a word and brought back this machine. We put on the safety goggles and she used the cold laser on both my legs. She said that I would never be 100% better but she was going to try to get me to be 90% better. I'm glad my friend mentioned to me about cold laser. Today I am 100% better because of it.
What does it do?
I'm a 71 year old woman and I've been in so much pain with pf for over a month, mostly sharp pain in my heel. I watched the whole video. A lot of the exercises I already knew, but the thing that really helped me was the brace that you showed that went up the entire leg. I have a rigid brace that goes up to my calf. Last night, I sat on the couch, put the brace on, kept my leg straight and elevated about 8". I stayed that way for an hour and a half. I woke up this morning with no stabbing pain! My arch is sore, but I had no stabbing pain in my heel. I am amazed that so much of this is caused by the tight hamstring and calf. I went to see a podiatrist who had zero advice. Thank you so much!
😅
What supplements help ?? I searched and many may be deficient in D and B12 and magnesium. And C helps too
I have a Son that was born with flat feet too,
he’s going through the same pain I have had especially walking on concrete floors at work for eight hours,Couldn’t even make it to the door to punch out,the pain was so bad,now he’s having the same issues so I recommended him to go see a podiatrist.
I wrote down all the steps and will start to follow them today. You don't know how grateful I am for your clear explanations. I've had plantar fasciitis for two years and even shockwave therapy isn't helping at this point. Thanks for giving me some hope!
How is your fascia doing?
That is not uncommon, it will take a lot of time and consistency, keep up everything you're doing with good supportive shoes, maybe you need to go up sizes in shoes? maybe you need to get some orthotics made? or just purchase good ones. I believe the massage is the most helpful.
I tried two injections they were extremely painful and didn't help at all. Now I'm hoping your video will help
Let us know how it goes!
This is a great video . I hope I am on my way to recovery . I never herd of this before and thought I had glass in my foot or something .
Hope you feel better!
Me too
Thanks for this video! is long but worth every minute! i start last year with pain on my knees until my feet was in so much pain, so at the end was plantar fasciitis! i was 35 years old who wants to be more active and fit and i felt so sad after be on so much pain and wont be able to exercise or lift, this video teach so much about it, I'm happy to find you! and i would like to see more videos about how to exercises or lift with this condition with out make it worst.
Very excited to try this out. Will update with results in a month
Update: I feel pain reduced by some bit already in a week.
Update: 4th week update- pain in heel starts only with an hour or so of walking bare foot. That has improved quite a bit as I used to feel pain within 2-3 minutes.
Glad it is working for me. Thanks
I’m so confused. I just watched a different dr. Who said that stretching by pulling back is incorrect. He claimed that you want to pull the foot downward instead of pulling back.
Great video, will try everything to try to get rid of this pain. Effects both my feet... T.T
Thanks.
Me too..both my heels I feel too much pain..it's heel spur.
@@gebbats Yeah no fun, scraping has helped me the most. I've been scraping daily and doing heel raisers and lots of stretching and it's helped a ton. My left foot is almost completely better now, right one is a little behind but I was also in a boot for a month and a half because I couldn't bear weight on my foot. Also workers comp and they're playing games with me lol. Trying to say it's arthritis so they don't have to pay. So I've been researching what to do to get better and doing it on my own. Really bad system they don't care about people. Still working just with restrictions.
@@vincei2147 0
Just watched your video last night……what are your thoughts in Birkenstock sandals and Oofos sandals?
We appreciate you watching and contributing!
I love them both, they can be great options. Depending on how much pain you have, a good option though might be a supportive shoe and insole in the house until things calm down, generally a few weeks to jumpstart the pain relief.
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Notes to self: 5:40 spikey ball (5 min each foot)
7:05 stretch with towel (x 10 seconds/foot)
9:20 scraping; use: guasha tool (20 sec. each)
11:00 roller stick
Other:
5:25 anti-inflamm & creams
5:40 froz water bottle; spikey ball (5 min each)
Hello WYD Are you talking to me???? I am screaming pain after work on concrete at an warehouse. Bottom of the feet hot. Ankles swells I hate feeling my dang feet ! I turn 50 on the 13th and my feet hurt so bad . Like its Chronicle. Omg
Thanks for your efforts, I really appreciate it, I suffer from plantar fasciitis 2 months ago ,and I was lost,searching for the solutions
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I have planters fasciitis, collapsed arches, bone spurs, small bunions on my big toes and slight hammer toes. I have osteoarthritis a bad back, hips, knees and ankles. My doctor said I need to try to rest and stay off my feet but, I have a toddler so it's impossible. I honestly don't know how I manage to get through a day and get everything done and still manage to take the baby out to play, go for walks and so on. I'm hoping I make it until she's at least 13 before I need surgery. I have custom orthotics and I do all these stretches and exercises but, Im still in excruciating pain especially when I first wake up 😩
Thanks love your video👍
Thank you! Very appreciated!
pain home foot two foot
Hi lam from Srilanka
Suffering from osteoarthritis
Having terrible foot pain
Would like to do these exercise 💪
I don’t think anyone really knows how to treat this fully. Everyone is contracting everyone so ppl are just guessing at this point. One says freeze it, another says not to. It’s discouraging.
I'll tell you I have a ton of patients come in, basically if you do a good biomechanical exam, support foot with insoles/proper shoes/ankle brace, +/- shockwave therapy(which I don't charge for), if predictably gets better in 90/100 cases.
The freezing is really just a pain control method, it does not get to the root cause (which is biomechanical evaluation & correction)
I had the surgery on both of my heels at the same time in the early 80’s. It took a while to heal, but it was worth it. Casts and crutches, time off work. Couldn’t wear high heels again for a long time It has come back on both heels, one worse than the other in the last year. I’m so glad I can do stretches, no surgery. Thank you Doc!
Sir U explain Very well Thanks Need more information fm U So good VideoFM LA
Thank you so much we really appreciate it!
I use to run 10km three times a week. Years ago I put my right ankle out sprained. Many years of therapy helped a lot. Now I am older not realizing that also supportive shoes also mean a lot too. One morning I woke up my right 🦶 foot haunted me after so many years later. I have very bad pain inside my foot. From ankle to big toe inflamed bruised foot very painful. Right now I am going to treatment. I don't know what to do next. Thanks for this amazing informative videos. Great help. Thanks 👍 Janet
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Thank you Doc.I'm grateful .I had this plantar factiitis after my knee surgery.
When cast was remove last July /22 . I experinced stiff knee, pinch ankle and nerve under my foot harden. I cannot even bend my knee to 90 degrees. Many cream, oil massage,supplements, can help ,but not a total healing. I found your your channel youtube and got ideas that coulb be cure with patience at home. Thanks Doc for the encouragement it give me hope.God bless 😇
Wow, we appreciate the kind words and your watching. God Bless you as well Inion, we wish you the best of luck with your care!
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Glad to find yr channel.Details and helpful.😃🤗
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Yes this is my problem & the doctor here in Egypt said it's inflammation in the heel & he gave me medication but that is just a bandaid so I'm going to use this video for the root health
Thanks for the great response Lena, we wish you the best of relief!
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Thank you for the advice on getting orthotics from drugstore for 25 bucks instead of paying $400 here in Canada. My feet are almost back normal I was wearing shoes too tight and too small. The muscles and nerves , tendons are repairing themselves I'm now able to speed walk I look forward to running again.
Custom orthotics can be great for sure, I personally love them but with insurance it's a very difficult option for some.
Thank you so much for the videos, right now i am suffering with painful heel on my left foot.
Definetly will start to do all thing you advice. I do have knee pain also on the same leg, oh my so many issues.
It stops me doing what i love to do, my 3 weekly sessions of 1 hour speed walk. Hope with your suggested interventions i can walk again by the time the cooler weather start here in Hungary.
Thanks again doctor , love watching you videos🙂
We appreciate you watching and contributing
Ildikó !
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Do I want to do Surjery.
Reply Emmedietly
Generally I lean away from surgery, unless special circumstances.
Hey doc! So I just came from your video on corns and callus, and I think I have one too. It’s on my foot but I think I cut it open a few months ago on a lego and maybe it healed wrong into a corn? Could that make sense?
Sometimes after an injury scar tissue is possible for sure. Always get evaluated if worried!
Great presentation, very detail, good work👍👍👍👍
Wow thank you so much for you amazing feedback and help growing our channel. Great fans like you are really what keeps us working hard and motivated to make better videos!
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Hi, I’m a 74 year old female. Before Covid my husband and I used to walk 10k a day. Not able to leave home because of restrictions by our Government here in Australia, we couldn’t get out to walk. Now all the restrictions have been lifted, we are back walking again, but of late I have developed PF. This video I found today was so easy to listen to, and the info was amazing. I’m going to do the exercises you recommend. May I also say, it is nice to hear a doctor give advice without trying to do a big sell. God bless you. Veronica Donnelly
Thank you so much Mrs. Donelly, we really appreciate it!
Thank is a very impressive walking distance!
I just love your videos. thanks for caring about people. Please do a video on snoring ;)
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Absolutely, I will look into it.
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thank you very much doctor for putting this treatment out for free! More people like you needed in this world!
We really hope that you feel better and thanks for watching our video!
We're sorry to hear about your problem and we really hope you feel better soon! Just remember to see your podiatrist in person if you are not feeling better in the future!
Thanks for being a fan!
So true. I have plantar fasciitis since 2015 and now have heel spurs. It's very painful so it's great when we can therapeutic lessons free. Thank you doctor
@@DrTomBiernacki thank you doc.for your sharing this video my husband have this plantar faciitis
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Outside of a Craftsman wrench, slightly ridged, is best if all for homemade "roller."
Excellent tip! 😁
@@DrTomBiernacki Showed it to a PT and he shared it with everyone around! Butter knife great for smaller, more delicate areas! 🙂
I wanna try it because I have left plantar fasciitis. thanks doc.for this info.🥰
Doctor tube una cirugía en las uñas de los dedos gordos , por que siempre seme enterraban pero , quede mal con dolor de planta del pie y no puedo usar zapatillas con tacón 👠 oh cual quier zapato uso tenis , me gustaría saber que puedo usar en mis de dos gordos de los pies por que se están separando y así no los tenía 🤦🏻♀️🙏
Thank you so much for this free resource, for caring, and for being an advocate when sometimes our own doctors are not. This education allows us to be our own advocate in our medical journey.
None of hat crap does any thing to relieve pain PAIN KILLERS after all the shots I have to get up and make a living most of what you say is same as what everyone says but you sure love to hear yourself TALK !!!!!
Everyone is different, best advice is moderation and learn from your own feedback.
A tennis ball made mine worse, massage gun has minimally effective.
I have been doing a lot of different stretches to loosen up the hip and hamstring/calfs.
I do agree that shoe and inserts are a big factor in aggravating my foot. Steel toe boots on cement are particularly problematic.
My belief it is weak/imbalanced muscles in conjunction with poorly coordination in the ankle. I picked up a yoga mat and have been doing balance squats (one leg in front of the other) and can feel my feet getting tired. Then, I splint up for a recovery phase. The biggest problem is that the rest phase is interrupted by walking.
Recently I added Voltaren to the treatment for inflammation because I can't ice my foot throughout the day.
hidup itu jngn kalah am iblis penyakit itu supaya manuaia kelaparan.supaya manusia tdk beraktipitas mencari napkah.bayakin olah raga.jngn bayak tdr.karna iblis menghajar manusia itu sedang lengah alias tidur.tuh bener bngt pake bola aku bola bekel.
how do you fix slipped disk in your lower back?
I haven't gon to a podiatrist yet but I believe I have PF cuz my heal hurts ND when I take my first few steps in the morning is so painful like I literally need a cane to support myself for the first 5-10mins but the top of my feet feel tender too when I touch em , is that part of PF too.?
I love your teaching but I'm asking you something under person's foot looks like foam in it but not heavy, it's on the right leg what can he or she do, when touching the under foot, feeling normal but something is wrong there. Pls I need your help.Tnx
I've had a subtaylor joint fusion and I found the bottom of my foot went really tight. Like the muscles tightend into a ball. Do I just do stretching excersise ?
Tôi bị đau viêm cân gan chân đã diều trị không khỏi, cần sự giúp đỡ, tư vấn
Wonderful information caring attitude and delivery . Greetings from Australia 🙏🏼
Thank you for watching.
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Is this Plantar Faciitis? Since my right feet so swollen especially if standing 3 hours over. Pls help?
Fiți amabil se poate subtitrare și ptr limba română ma interesează despre poli neuropatie diabetica mulțumesc frumos
Ah! I've been hobbling around for days until I watched this! Mine had subluxed and I was able to pop it back. I can walk again! Thanks 😊
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Im so depressed I have it on both feet and the podiatrist are not good help. He just stuck me 3 injections on each foot 🦶. I order stuff and still not feeling better I can’t dance anymore I can’t run or hike. 😢😢I only 38 I don’t like those injections. I rather do Holistic. I have got a better information here than with the Podiatrist that charge me 85.00 copay oh and two Frankie boots to sleep.
ua-cam.com/video/ZI0sANYDF6M/v-deo.html This foot & ankle strengthening video might help.
Personally at the beginning I have best results starting with a biomechanical evaluation (to assess for the underlying cause), supportive insoles, shoes & home slippers. I do my best to start with either shockwave therapy or some type of icing/protecting depending on the initial severity.
The real key is correcting the biomechanical overload or imbalance long term. An injection and even holistic is a method of pain control, but does not get to the root cause (unless you count biomechanical correction of underlying factors as holistic).
I have PF in my right foot I run/jogging for 1 hr. Everyday my question is it bad for PF?
Your information is gold to me. I'm currently in a situation. I also have a bunion on my right foot. My left hip is tilting forward. My hands have osteoarthritis and I have carpool tunnel syndrome. Currently in physical therapy and getting exams of VAT, ENG, ENT, and a brain MRI. It's kept me out if work now since December. I'm getting fitted for my orthodics ordered finally tomorrow. I'm very frustrated with arthritis. I just grabbed my frozen water bottle.. I'm about to decide to file disability. I don't know if I can be approved. I'm 52 and my health is very demanding with immune deficiency. It's tuff. Yeah. It just really hit me like a rock the last three years. Finally I'm seeing doctors. I never knew how painful it can be. Okay. I'm miserable me with some great humor for now. Thx for the explanation (!).🙂
Wow, we appreciate the kind words and your watching. We really hope your plantar fasciitis feels better!
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I am 74 years old and have had of for 18 months now! I have been offered surgery to release the muscle ! Feel very unsure about this and wonder if I really need it and also if I am giving my self more problems for the future! Please could you advise me!
You are EXCELENT, Loving your work.
You are very thorough. Medicare podiatrist I was l sent to is not interested in how I walk, or anything diagnostic except the x-ray, a brace or an injection.
Can you tell me what sneaker to buy I just had ankle surgery myself July 2020
We have some great links in the pinned comment and in the show notes. We tried to compile the best shoes, slippers and sandals for most situations!
www.michiganfootdoctors.com/podiatrist-recommended-shoes/
It’s 12:00noon on Jan.02/23 dave Mack this is so much info.thank you Dr.for taking your valuable time to help us who are in so much pain most info. On we get want some sort of compensation for their time ,
you are truly an angel to give us so much info.
We appreciate you watching and contributing Dave, we really appreciate you!
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I am researching this, and I hear contradictory information. How do you know who’s right?
Thanks for all the great suggestions! Definitely going to be checking out everything!
Is there such a thing as exercise induced planter facilities? ie i dont have pain just walking around day to day but i practice yoga daily and the pain in my feet build while im doing it to the point i just cant keep going (similar type of pain to shin splints but in the bottom of my feet) but stops the second i stop. A lot of the streatches you showed i do in my practice so im confused as to what i have, physio says i do but its presenting so different than what im seeing
Does not seem to make sense to further over flex and stretch the plantar f. when it is already over stretched with tears. Maybe Massaging the calf may help if thats the issue, and he looks really uncomfortable and tense doing the stretches while on floor. There must be a better position.
Podiatrist have been the worst Dr's for me . Not helpful at all. Thank you for the tips. I have multiple problems to work on.
Sorry to hear that and I wish we could help in person! All the best.
So im male. 5ft10. 155lbs. Bearfoot indoors and outdoors wear jordan 3 shoes for 8 yrs. New pair yearly. Exercise weights. Walk mile a day. Where am i going wrong. In bad pain. No insurance. Tried all kinds of stuff. Been over 3 months
ua-cam.com/video/6kFBwwZNmR8/v-deo.html try this new updated video 😊🙏❤️
Thanks I'm in serious pain on my heels I'll try your exercises
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I recovered and the best thing was icing and staying off of it - use crutches
How long did it take to go away. I just got a walking cast for my foot. 5 months of trying everything
@@speechstar4524 I had setbacks when I was told by a doctor I was ready to run. It took 3 1/2 months. Should of been a few weeks if I would of got on crutches right away and iced every day. Try and PT. I would of pushed for that.
Thank you very much, lot of good advice here. Do you have some advice in case of a combination with hallux valgus? Can’t find a lot of that online, thank you!
น่าจะได้หมอไทย ดิฉันเป็นแบบนี้คะ
Awesome info ! Thank you doctor / very informative material . Doctors don’t say that much during office visits… no time!
Do you see patients in any clinic ?
I’m dealing with this condition 3 yrs and did all / inserts/ special shoes / injection;
but PT is still painful !
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I have watched so many videos and I have to say your video is amazing and so helpful hopefully I on the way to fixing mine thank you so much
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I will definitly try this tips doc. But i have a question..can i still do jogging even if suffer this ficilitis. But i will do the stretching before jogging..thanks for the answer
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Great info - I’ll try the exercises…. Thank you 😊
Hello I love your videos. I have extremely flat feet and used to have plantar fasciitis. Been working on stretching my feet. Also, feet and calf strengthening exercises. But I am now getting inside of the arch pain that radiates to the top of the foot between the big toe joint and right before the ankle. Thoughts?? Thank you
We know you want a more detailed response, and believe us if allowed we would love to give more specific information.
Unfortunately we have to let you know how important it is to see your podiatrist in person to get a more detailed response.
There are just so many variables and risks for giving information without a proper physical exam in person.
Good luck and we hope you feel better soon. We really appreciate you as a fan.
If in the Michigan area consider coming to see us! www.michiganfootdoctors.com/
just started to get heel pain for 5 months now.i believe it is caused by driving stick shift for many yrs .everytime i press the clutch with my left foot it starts to hurt bad.feels like stinging pain on my heel and fasciia.
Hope you feel better and have a great 2021!
i can suggest another place for your pointing finger, rather than in my face.
It's a friendly point!
Thanks bro. Get familiar with your body y’all! We gotta be Sherlock Holmes. Go to your doctor. Thanks again bro!
JustJosh, you are a great fan, and we appreciate you!
Knowledge about your body will always help you make better decisions about your healthcare and during interactions with medical professionals.
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The cheap "rocker" stretcher is fantastic! The instructions do say to wear shoes...! I have a frozen great toe and compensated by throwing my leg out....after 50 years I found a PT who finally figured that out and stretched from foot to hips, part by part and worked on glutes, balancing muscle strength... Also, a step to practice "stairs" strengthened my legs better than anything by relearning how to do stairs.... No stairs in my house so that exercise was huge!
Ok. Sounds like your just trying everything and must be not working. So maybe i should not take your advice. Thx for trying
ua-cam.com/video/6kFBwwZNmR8/v-deo.html test out this new updated version!
Thank you for this video it was very helpful and informative 👍
You are a great fan, and we appreciate you Alyce, we hope your foot keeps feeling better!
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Did I get it right, the doc hasn't been able to cure his own PF?? - Greetings from Finland, East of Sweden!
It's pain free, just emphasizing with my patients who can never get rid of it 😁
Thanks alot Dr But my problem is like more than 1year it's not going away.i have been treated with shockwave treatment but it did not go away.😢😢I have been treated with needle 6years ago &it was so painful I don't want to do it again .
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Great help with exercises and information to help recover from Plantar Fasciitis. I had dry needling on my calf which really helped. I’m hoping the combination of both will get me a k running at my normal effort and mileage soon.
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Εχω πελματιαια απονευρωσιτιδα και υπατισμο τη παπουτσια μου συστήνεται;
*Brilliant video* ❗❗❗Last month I developed foot pain suddenly. Immediately, I stopped wearing my massage flip flops and started wearing my runners with proper foot support which caused my left heel pain to go away within 48 hours and reduce my right foot pain by 50%. Then I have been watching videos which encouraged me to do stretches for my feet which does help.
Found your video today! During this video I have been following along doing your suggestions. Fortunately I already have some of the items you are using! So far I have done the foot stretches, scraping (instead of a knife I use a type of guasha tool which works well), massaging under my heels with the massage balls (has the pokes), and I used the guasha tool to massage my calves and legs. I assessed before and after and surprisingly, after only being half way through your video, my pain has decreased significantly! Yay!
Planning to watch the rest of the video and keep up with your suggestions.
Thank you❗Thank you❗Thank you❗
Sadly I can no longer wear my massage sandals as slippers at home. As a back-up plan I am using a slip in massaging insole into my at-home runners.
Thanks for the great response, I personally wear a clean pair of shoes with insoles for my feet and knees at home following an injury I sustained when I was younger.
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@@DrTomBiernacki Good suggestion! Yes, that's what I do: all my runners have an orthotic or insole.
Great video! 👍
What also helps is to stand at the edge of a side walk curb, toes on the curb edge and lift and drop your ankles
4.48 pm SA time this is amazing and very educative
I can't believe the other clown get 25 Million views and he is not DPM, and this one get less than 1 Million views.
Thanks for the great response Sing4Fun!
The reality is I'm learning how to make some better videos, I;ve got a great studio now and am already filming faster paced and more entertaining versions, it will get there!
ua-cam.com/video/2rrt4xkeBiQ/v-deo.html This Heel spur guide is newer.
ua-cam.com/video/ZI0sANYDF6M/v-deo.html This exercise guide should help as well!
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Dr. Biernacki - Thank you so so much for this information. You’re a natural on camera! My question is, how long after symptoms appear (mine started on Friday 1/13) do you begin doing these stretches? I’ve been trying to just stay off of it and ice it. Also, I’ve been sitting in my apartment icing as much as I can after making mistake of trying to get groceries and feeling lots of pain. When is it ok to walk minimally to function? Thank you so much again!
We appreciate you watching and contributing Abby, very very appreciated!
Think of it like an injury, once it feels good with gradual effort, most people are safe!
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Thanks a lot for such a great video. I really appreciate your efforts in explaining it so clearly. I'm suffering with plantar fasciitis on my left heel and struggling since a year in search of proper solution. I started following your instructions since a week & I see great results. My hopes are up now that I can walk normally in the coming days.
Wow, we appreciate the kind words and your watching, good luck Nyra!
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Exactly. And many say AVOID ice. Heat is better
Are you ok now? I'm in excruciating pain 😢
Omg I’m so grateful to u seriously Thank u big time ❤
Please mention those that are hyper flexible to not allow that hyper flexibility.
Thank you, very informative, Can I use a massage gun to do the bottom of my feet or cafs ?
The best info any where! TYVM for sharing your expertise!
Thanks for the great response!
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Excellent You recommend stretching foot with towel towards but some state that we needd to stretch foot the toes outwards backwards Confused please explain THANK YOU
Thanks for the great response!
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What I can do for my Hell Spur bone.
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Generally I lean away from surgery, unless special circumstances.
What do u think of the channel "the plantar fasciitis doc" ???
I have Dupuytren's Contracture in one of my hands that restricts my opening of it completely and I have a small bump where it is beginning in the palm of my other hand. Are exercises like you mentioned here for the foot as effective on this condition, or is there other things I need to try?