Unlock Tight Calf Muscles & Fix Plantar Fasciitis
Вставка
- Опубліковано 17 жов 2023
- Releasing your calf muscle and increasing mobility in your ankle joints can take the stress off your plantar fascia.
I’m Dr. Angela and I’m “The Plantar Fasciitis Doc”. If you have this debilitating condition, here are my top 3 recommendations.
➡️1. Download my free guide. This is the first step on your PF recovery journey. I show you the exact steps to resolve plantar fasciitis at home.
FREE GUIDE: www.DrAngelaWalk.com/freeguide
➡️2. Follow my social media pages. I offer daily tips, exercises, and the latest insights on PF. You can also connect and learn from others with the same PF struggles.
FACEBOOK GROUP PAGE: / 1104012017101635
INSTAGRAM: / theplantarfasciitisdoc
➡️3. Take a look at my approved footwear guide, and make sure you are not sabotaging your recovery by wearing the wrong shoes.
DR. ANGELA’S APPROVED SHOE LIST: www.drangelawalk.com/post/dr-...
🦶PLANTAR FASCIITIS RESOURCES:
Shoe Brands I recommend:
👟Altra Running: amzn.to/3O0HxBg
👟Xero Shoes: xeroshoes.com/go/plantarfasci...
👟Flux Footwear: flux.rfrl.co/465w6
📞SCHEDULE A CALL WITH DR. ANGELA:
www.drangelawalk.com/book-online
I would love to chat with you one-on-one to get you started on the road to plantar fasciitis recovery!
💪PLANTAR FASCIITIS THERAPY TOOLS:
Complete PF Therapy Kit:
www.drangelawalk.com/online-s...
Foot Rocker/Stretcher:
www.drangelawalk.com/online-s...
Fascial Release Tool:
www.drangelawalk.com/online-s...
Toe Spacers:
www.drangelawalk.com/online-s...
Plantar FX Pain Topical Pain Relief Blend:
www.drangelawalk.com/online-s...
First Time Customer? Use the code: WELCOME for 20% off your first order
JOIN ME ON SOCIAL
Website: www.drangelawalk.com/
Instagram: / theplantarfasciitisdoc
Facebook Group: / 1104012017101635
TikTok: www.tiktok.com/@theplantarfas...
#plantarfasciitis #plantarfascia #footpain #heelpain
It’s so good to see a healthcare professional actually guiding , not misguiding to better health and dealing with the root cause. Thank you
Thanks SO much for your comment 🙂
She pretty much covers it all in this one video.
Fantastic job ! Can't thank you enough!!
Wow, thank you!
I have the worst knots in my calves. My hubby has planters so bad! Can barely touch bottom of his feet and he’s in tears so glad I find your channel
Thank you. Yes, it is so common to have bound of calf muscles with PF. Dr. Angela
NOW this all makes sense. I have the tightest calves, some hip pain and extremely sore feet (tightness) at the bottom of my feet along the length. I bought Hoka shoes a couple years ago because it was recommended. It's been worse. Had ultrasound (no problem), the doctor mentioned orthotics (too expensive so I didn't buy them), and then today saw your video (and watched several of your videos now). Finally, something that completely makes sense. Zero drop makes complete sense because the only time my feet don't hurt is barefoot. Guess I'm going shoe shopping and doing the exercises for my calves. Thanks from Canada!
P.S. I also ordered the rocker and facial release tool. 😀
Thank you! Yes, this protocol really works. Let me know if you have questions along the way. Dr. Angela
P.S. Be sure you download my free guide.
www.drangelawalk.com/freeguide
Thanks for that! You will love them
@@theplantarfasciitisdoc Thanks, I did download your free guide. In Canada, it's not as easy to find Zero Drop, but I ordered a pair of Xero shoes, and I can not wait to try them and do your exercises. I also bought a foot rocker/stretcher too.
I have been following your tips and just got my Altras. I can't believe that progress I've seen since starting to follow your protocols. Thank you so very much!!!
Thank you, Ilana! Means a lot. Dr. Angela
I don't know how I found your channel, but I am so glad I did. You are a godsend! I have been suffering from plantar fasciitis for way too long! Thank you!
Let me know how I can help. Dr. A
@@theplantarfasciitisdoc this makes sense. I was recently diagnosed with Achilles tendinopathy, plantar fasciitis, and heel spurs. My calves are extremely tight. But I also work on my feet a lot. During the school year, I work as a substitute teacher and work part time at McDonald's. Now that summer is here, I work full time at McDonald's. The pain is unbearable. Simultaneously, I've had life-long problems with my back: mainly in the T-3--T-5 areas as well as SI joint dysfunction. Needless to say, it is getting more and more difficult to do my job.
I am supposed to see a podiatrist at the end of the month. One thing I do know is that I do NOT want a cortisone shot. I had that once when I was dealing with tendonitis in my wrist, and it made the pain worse, not better.
Great advice! Love your hairstyle!
Thank you! 😃
Thank you for your wonderful clarity! Everything you tell us is so simple and helpful.
You are so welcome Dr. Angela
Great and very helpful video as usual.
Thank you. Let me know if you have questions. Dr. Angela
Fantastic explanations. I've been following your protocols for a week or so (just discovered you) and my PF is so much better already. Thank you so much!
Wow! Great to hear! Thanks for sharing this with me! Dr.Angela
You're a brilliant lady! Thank you for taking the time to break it all down!
Bravo!
👏👏👏
Thank you so much! Dr. Angela
You are amazing. I have suffered for years!! 2 surgeries, shots, shoes nothing has worked. I came across your video and I am.so thankful. First time I got out of bed without pain. You are the goat!!!
So glad I found your channel. My feet have been feeling weird lately and very tight calf muscles. i learned a lot today. HUGE Blessings to you and your family.
Thank you!
The BEST video yet, I felt better after the first day and my foot rocker is amazing
🙌
Great information. My heel pain has gone away since i learned that my calf muscles had soreness. Ive been stretching and massaging my "knots" in my leg. I can walk without pain.
I love this. Thanks for sharing. Dr. Angela
I have the kit, I continue to learn.👍 You showed my old New Balance shoes! lol. Ditched them for Altras per your advice.
That is awesome! Let me know how this goes for you! Dr. Angela
Just want to thank you for all the information, and especially the free guide. Excellent informstion, and so kind of you to offer it freely. Bless you. ❤
You're welcome. Let me know if you have questions as you work your way through the guide. Dr. Angela
Awesome material thanks ..
Thank you. Dr. Angela
Thank you for your advice. I started PT today and some of the exercises you showed are the ones they had me do!
Wonderful! So happy you are proactive with this debilitating condition. Dr. Angela
www.drangelawalk.com/freeguide
This was really good, thank you for the help!
Glad it helped!
I needed this. Thank you.
🙌
Thank you for this video! I've started my exercises today (unfortunately I gave my rocker away a couple years ago). Thank you for telling me that I no longer need to rest, and that not moving will prolong my healing.
Great. Let me know how this work for you. Dr. A
www.drangelawalk.com/freeguide
Angela, I've had PF on both feet for a year and a half. This can cause a mild depression. It was my HOKA shoes, work boots, my workout powerlifting shoes with a 16mm heal drop and my sitting at work and sitting for a 4 hour round trip commute. I now have ALTRA AND FLUX SHOES and have started your protocol. You are so great! Words cannot describe how thankful I am for you! 🙏
Yay! That's great!
Great video. Thankyou
Thank you!
Thank you!
You're welcome! Dr. Angela
Excellent Doc
Thank you...😊
TYVM For This information
😊👍
Great video thanks a lot
Thank you!
Thank you so much for this
You're so welcome! Dr. Angela
❤ thankyou so much
I’ve been combatting tight calves my whole life and haven’t found great long term solutions. Calf raises always make my calves more tight and increases my plantar and tendinitis issues. I’ve never seen this foot rocker before though so now I have some hope.
It's def worth a try. I recommend active isolated stretching vs. static stretching. Dr. Angela
www.drangelawalk.com/freeguide
Same here. It aggravates my achilles.
Roll a tennis ball under your foot. Stretch those hamstrings loosen the hips. Change your daily routine.
Going to give this a shot. I’m a runner who has been on the sidelines for 3 months. Really starting to affect my mental health. Hoping this works.
Right. I hear this a lot from runners. Try the Altra Escalante and begin the strengthening and mobility protocols in my free guide. Runners often have inflexible calves and limited ankle mobility. Dr. A
www.drangelawalk.com/freeguide
Just found your videos. Very informative and new information to consider and research since as you have noted it is most likely the complete opposite of information and suggested treatment I have already been given and practice. I am flat footed with PF & rare fibromatosis along with arthritis in feet and osteoarthritis in knees. On verge of stress fracture on top of both feet. I will look further into your information and treatments. Hokas are the only shoes that I have been able to wear because they provide major support for the knees. Thanks again! P.S. After learning your suggested list of shoes I tried on and purchased a pair of Altras today with zero drop. Hoping they will help.
Yes! you are on the right track. Dr. Angela
Nice!!
Thanks!
Thank god I found you!
😊
I’m giving this protocol a try i will let you know how it goes
Yay. Thank you. Yes, let me know if you have questions along the way. Dr. A
So, why are not other health care professionals educating patients in this manner? Just received my scraper tools!
Great. I will be releasing a video this week of detailed instructions on how to use your tool. Stay tuned. Dr. Angela
I am a letter carrier. Walk over13 miles 6 days a week. Had plantar fasciitis my whole life. 14 years ago, had PTTI surgery , only shoe I can wear is new balance due to extra width 13 4 e. So, I guess the calf shortens. Will do the exercises. In addition, this January had hip surgery. Have to work. My job requires lots of walking. Listening to your recommendations
Got bad tight calfs from biking! Was tight and with a knot. Then got heel pain too...ugh! Was tight!! Stretching is helping loosen it up and doing the towel toe crunch from your other video. Seems to be helping. Thank you!
Yes, that is probably leading to your heel pain. There a few more exercises in my guide. Dr. Angela
www.drangelawalk.com/freeguide
I want to cry because after years of pain with each step I took; I woke up with hardly any pain. I wish I found you first before I spent so much money going to podiatrist. Having pf and heel spurs and Achilles heel spurs, I feel almost back to normal after so long. Thank you so much.
That's amazing. Thank you for sharing this with me. Dr. Angela
Thank you so much for this info. Been suffering for years and been given poor advice I believe.
Thank you, Natalie! Let me know if you have any questions. I’m happy to help. Dr. Angela.
Thanks for all you do. Do you have a donation button?
🙂
Your tips are incredibly helpful. I’ve been dealing with this for months. 👎🏼. Generally, how long does full healing take?
In most cases, 6 weeks or so. Begin the strengthening and mobility protocols in my free guide. Be sure you transition to functional footwear. I recommend a pair of Altras to start. Dr. Angela
Topos also have zero to minimal drop, and a wide toe box to boot. And they cost less than Altras! I have two pair of Topo Phantoms and wear them every day.
Yes, I love Topo. They are on my approved shoe list. Thanks for the comment. Dr. Angela
Dear Dr. Walker.. thank you for your videos. How can I book an appointment with you?
I am not currently seeing patients. Start with my free guide. Let me know if you have questions. Dr. Angela
www.drangelawalk.com/freeguide
Can you please show the second on a step, thank you!
Another video coming soon. Dr. A
I had popped my calf muscle one day last year from just walking across the floor (nearly did a face plant into our propane stove). After watching this video I'm realizing that, that condition was likely caused by the boots i had on that day, had a raised heal. In the last few months my knee has been getting sore on the same leg that i had popped the calf muscle on. so it must be all connected. I watched another video of yours with toe exercises for planters fasciitis and I've notice a difference the very next day! Looking into new shoes too. I stand for most of the day any suggestions, in the brands you promote that are best for standing?
Yikes. Sorry that happened to you. I have an Approved shoe list. I will share that below. Let me know if you have other questions. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list
3 years ago I went to the doctor for back pain. I give her credit because she did pick up that my flat feet was probably causing the issue. Put me in arch support I’ve been wearing since. I recently started running and exercising and got plantar fasciitis so bad.. it turned into Achilles issues. My calves are very tight when I run. This all makes too much sense..
Thanks for sharing. Dr. Angela
Do these exercises work for relieving inflammation due to haglund deformity? Also, if one is recovering from a DVT in the leg, should the massaging of the affected calve be done? Thanks
Hello,
Thank you so much for your willingness to help and extend this valuable knowledge on curing and preventing this foot pain.
I have a quick question on footware.
I've come across a brand of shoes called Barestep. Is this a shoe that you would recommend?
Thanks in advance for your response!
Yes.. wide toe box, zero drop. I have an approved shoe list with others. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
@@theplantarfasciitisdoc .. Thank you so much for your response. I truly appreciate it.
I've had two knee replacements and can no longer do that kneeling exercise. Is there an alternative exercise like that without kneeling. I am so happy to have found your channel. Hopefully I can finally get some relief from my PF!!
Thanks, Anita! You can perform the ankle mobility exercise standing. Dr. A
@@theplantarfasciitisdoc Thank you so much! I am going to follow all your advice with scraping, exercise and new shoes and I'll let you know in a month how it's going!!
Fantastic advice. I’m in Australia what do I look for in a shoe here?
Amazon has Altras and Topo Athletic Footwear. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
Thx for this vid.
The PF is much improved. But as I have started to run, symptoms of extensor tendinitis have appeared on the lateral aspect of the dorsal foot. Bummer!! 😢
Started massaging and am following the stretches and exercises with greater attention to detail. Suggestions are welcome - (please🙏)
Towel grabs will help stretch the ET and toe spreading with help to strengthen it. Found in my free guide. Also, I recommend a warm epsom salt soak twice a day. Make sure your laces aren't aggravating symptoms. Dr. Angela
I just ordered some Altras … after buying two pairs of Brooks this year. I read mixed reviews so I’m not sure how and if this will work, but we’ll see.
You're feet are going to love them! Let me know what you think. Dr. Angela
@@theplantarfasciitisdoc I hope so! Tired of my little toe, particularly on my left foot, feeling squished.
How do you feel about KT tape or kinesiology tape for PF?
It can be helpful for short-term support, but the solution is to strengthen your feet with exercises, barefoot walking, and foot-shaped footwear. Dr. Angela
www.drangelawalk.com/freeguide
Is it normal for pain to increase in the first few weeks of the strengthening regimen?
Hi Dr. Angela. I've had a foot rocker for a few years but for this particular bout of plantar fasciitis/heel pain, the foot rocker seems to make it worse. What are your thoughts on that?
You may need to just use a stair step for the calf flexibility protocols in my free guide. As you get stronger and more flexible, you can return to your FR. Thanks for the question. Dr. Angela
great any books?
Hi, I have my guide to resolve PF at home. Thanks for asking. Dr. Angela
www.drangelawalk.com/freeguide
Topo makes great zero drop shoes with a wide toe box and a good Vibram sole for those out door people. I average 3 to 5 miles a day on them at work.
Yes, I love Topos. They are on my approved shoe list. Thanks for the comment. Dr. A
Thank you for this important information.I am a Stroke survivor . I developed Plantar fascitis while i was walking without shoes by wearing socks only. my calf muscle is short. as my Husband is looking at it and telling me so. From all the exersices you showed i can only do the stretch with the metal spatula. I forgot the name can i find it in AMazon. The plantar fascitis developed on my stroke affected leg left leg.
I'm so sorry that happened to you. Yes, calf inflexibility can lead to PF. Dr. A
What do you recommend to someone who did not slowly transition to minimalist shoes and ended up with pf? I am in much pain and its my own fault for thinking it would be ok to just go straight into barefoot type shoes. I don’t own any other shoes now other than 3 pairs of Altra and Luna sandals. Please advise
I am so sorry this happened to you. Transition back to your Altras and begin the strengthening and mobility protocols in my guide. Also, consider the fascial release technique to release adhesions. Dr. Angela
www.DrAngelaWalk.com/freeguide
thank you! I find standing on the foot rocker is too hard on the knees… do you know if it is still good to use the foot rocket while sitting?
You can start with sitting, but progress to standing when you can to get the most benefit. Dr. Angela
www.drangelawalk.com/freeguide
I have Achilles tendinitis and possibly pf also, will these exercises help both? When I stretch it feels like something is ‘ripping’/ tearing in the heel. I think mine is caused from sitting too long at work. It’s not likely from footwear as I’m almost always barefoot.
Yes, also look at the Alfredson's protocol for AT. Dr. Angela
Also, for haglund deformity the Dr recommended a heel lift to reduce stress against back of heal. Thus this is confusing. Thanks.
Do you have videos or information for dorsiflexion or foot drop
No, I'm sorry you are dealing with that. Dr Angela
Ok thanks
What brands of shoes do you recommend for casual dress shoes?
I have a few options on my approved shoe list. Xero shoes, groundies, whitins...
www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list
Which series of the Altras do you prefer? I see many options and a lot have a thick cushion?
I like the Torin, Rivera, and Escalante. They have moderate cushioning
I’m going to try the Torins, thank you so much!
Do you exercise even if there is still pain?
If your pain intensity is a 1 or 2, you may be able to exercise, If it's a 3 or 4, I would cross train with swimming, yoga, rowing, weight training until your pain diminishes with the protocols in my program. Dr. Angela
www.DrAngelaWalk.com/freeguide
do you recommend going zero heel drop shoes right away while still on pain and swelling from plantar fasciitis or still wear the brooks shoes until swelling is gone?thanks
Great question. When you are in considerable pain, I would use a VERY slow progressive approach to transitioning to zero drop. Gotta get out of those tapered toe box/elevated heel Brooks though. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
I used to have one of those foot rockers years ago, and was too afraid to use it. With insertional Achilles tendinitis along with plantar fasciitis, how could you use this? And not make the tendinitis worse?
Only use active isolated stretching where you hold the stretch for only 2 seconds and perform 10-12 reps. It feels more like reps than stretching. It is more effective for AT. Also, take a look at the Alfredson's protocol for AT. Dr. Angela
Hi, I just retired, drove for hours and hiked and then flew to Europe and hiked more. Yes, my heels are sore. I have new custom orthotics but not siure they are the answer. Ordering the foot rocker and fascial tool and already wear Altras! What else can I do?? Mary Beth
That's a great start! Begin the strengthening and mobility in my guide. You must get your foot and calf strong. Don't forget barefoot walking with toe spacers. Start slow!!
@@theplantarfasciitisdoc thank you!
I went to the Dr the day before I found your videos. He told me to do all the things you say NOT to do. I've tried conventional medicine for over 30 years and my PF has just gotten worse. Now I know why! I'm so happy to have toe spacers, facial release tools, foot rockers, and a list of shoes that won't keep making my feet hurt. And I saved $500 on NOT having to get new inserts. Lord, there are so many people who need you Dr. Angela! You have given me hope!!!
Thank you, Debbie!! Happy to have you in our FB group too! Dr. A
In the video it shows using the foot rocker with a shoe on. Is there any advantage or disadvantage to doing it barefoot?
Good question. Most people find it more comfortable to wear minimalist shoes with the foot rocker. The rocker is rigid and stiffness and can be a little rough on our tender feet. Some people can use it barefoot without issue. Dr. Angela
I get a lot of relief from plantar fasciitis when I wear crocs. Are crocs zero drop?
They are fine for short-term, but they do have built in arch support. Overtime, that can weaken your arch muscles. Just be sure you are focusing on strengthening your feet. Dr. Angela
www.drangelawalk.com/freeguide
How about those of us that are forced to wear steel toe work boots at work. I've never seen any without an elevated heal. Are there any you can recommend? Thanks!
Orthofeet is one of the only brands I can find. Dr. A
So glad I found your channel!! I wear altras ans xero shoes, I use toe spreaders, I couldn’t figure out why I was getting PF, but My calves have been tight for so many years … didn’t think that was the issue so I’m definitely going to work on this
Happy to help! Dr. A
I used to wear logger type boot for work. And now sitting too long hurt as soon as I stand up. It definitely sounds like a calf problem.
I have a few work boot options on my Approved Shoe List. Also, work on releasing your calf muscles with the exercises in my free guide. Dr. Angela
www.drangelawalk.com/freeguide
Doc what about extra weight gain due to another medical condition,we talking 18 extra kilos in 1 year,would obviously cause worse symptoms??
Unexpected weight gain can put more stress on your feet, but is not often the primary cause. Good question. Dr. Angela
I wear a zero drop shoe with an insert. Is that ok?
It's ok for now, but focus on the foot strengthening protocols in my free guide. When your feet get stronger, consider a slow transition out of the inserts. Dr. Angela
www.drangelawalk.com/freeguide
I think this the problem with mine since I literally tried every things else. Insoles didn't work and streches just hurt my achilles even doing them lightly consistently. I got rid of my arch pain in the first year but the heel and Achilles can hurt like hell. My calves hurt and feel wierd especially my right one which is has more pain in the heel. Its not coincidence. Ive been dealing with this for 10 years and podiatrist have been joke.
Yes, it sounds like your calf, achilles and ankle mobility may be limited. I have several exercises for this in my guide. Dr. Angela
www.drangelawalk.com/freeguide
I almost jumped out of my body and headphones After the Last loud noiseat the and of the video 😢
Oh, gosh, Sorry about that. I appreciate the feedback!
Can you run with plantar fasciitis
It depends on the severity. If your pain intensity is over a 3 or 4, you should focus on the protocols in my free guide until you pain diminishes. You may also consider other exercise options.
Dr. Angela
www.drangelawalk.com/post/can-i-still-exercise-with-plantar-fasciitis
www.drangelawalk.com/freeguide
Sitting too much really. I probably have planter fasciitis and yes, my calves are tight. With that being said I am on my feet at least 10 hours a day five days a week and then some on my days off. So that doesn't make any sense. I am not lazy. Lots of contradicting theories on planter fasciitis on the internet.
Yes, I agree. There are many causes of PF. Take a look at my free guide. That's a good place to start. Let me know if you have questions along the way. Dr. Angela
I have flat feet. Same protocol?
Yes, absolutely. You will even see an increase in your arch height with the strengthening protocols in my guide. Dr. Angela
www.drangelawalk.com/freeguide
What if your calf muscles are genetically short?
You can make improvements with your range of motion. Try active stretching vs. static stretching. More info here. Dr. Angela
www.drangelawalk.com/freeguide
I stand and walk 8hrs a day at work
That's a lot. I would try a pair of Altras. They have a wide toe box and are zero drop, but have plenty of cushioning for prolonged standing. Dr. Angela
www.drangelawalk.com/freeguide
@@theplantarfasciitisdoc Thank You I will look into it
Dr Angela, do you have any recommendations about Posterior Tibial Tendonitis? I have been dealing with it last 10 years and it gets better and flares up again. I wonder if it would ever heal. I was told that I have a partial tear in the tendon and I was told to immobilise the joint. I am wearing an ankle brace, ice, rest. But I am feeling hopeless. I would appreciate if you could share your thoughts on this. Love from Istanbul 🤍
Great question. I just finished a blog post. PTTD is often misdiagnosed as PF. Let me know if you have questions after reading. Dr. Angela
www.drangelawalk.com/post/posterior-tibialis-tendonitis-vs-plantar-fasciitis
Wearing a shoe that is completely flat, - I need to wear metatarsal pads for my feet. Will this affect the wearing of a flat shoe? Through the years I’ve had so many shoe inserts, heel pads and now the metatarsal pads. 🤷♀️
I recommend MP. You may consider a pair of Altras for your first functional shoe. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list
Do not understand why a shoe has to cost over $100. I'll stick to walking bare foot.
Agree. I'm continuing to search for more affordable options of functional footwear. Whitin is a brand on Amazon that offers zero drop and wide toe boxes. They are around $40. Dr. A
My hokas help me big time tho so that’s false
I just wished Hoka would introduce a wider toe box that allowed for greater toe splay. Glad they helped you. Dr. A