Simple Solutions to Fix Heel Pain (Plantar Fasciitis) and Foot Pain
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- Опубліковано 6 гру 2019
- Plantar fasciitis can cause debilitating heel pain and foot pain. Lying in bed in the morning you might feel like today is going to be different, that your foot pain might have fixed itself overnight. But that first excruciatingly painful step out of bed lets you know that was all a dream.
Plantar fasciitis can be really stubborn and many times people will suffer with this pain for months or years. People will try icing it, different shoes, resting it, orthotics, visits to podiatrists, MDs, chiropractors, acupuncturists, massage therapists, and many times still have their plantar fascia pain. They wonder what can I possibly do to fix it forever? It can be VERY frustrating!
In this video I share a story of a masters level competitive tennis player who came to see me to help fix his chronic plantar fasciitis pain in both feet. He had been struggling with this foot pain and heel pain for 6+ months and had “tried everything.” And yet he was still in daily pain and not able to play tennis. He was frustrated, sad, and getting depressed about his feet.
I was able to show him that there can be many causes of plantar fasciitis and without looking at and assessing each, you can miss critical imbalances that can derail your improvement. Without knowing what to fix, we end up “trying everything.” That is why education and assessment of the actual cause of plantar fasciitis is so critical.
We discuss things like toe flexor strength and its connection to increased loads on the plantar fascia. Also, proper eccentric control of calf muscles which help a jumping athlete, like a tennis player (especially doubles at the net), to land softer thereby reducing the strain on the plantar fascia. We also discuss orthotics and proper shoe fit. And foot joint fixations (25% of the bones of the body are found in the feet). Also, natural anti-inflammatories to reduce the inflammatory load on the body. And cold laser therapy to reduce inflammation. And Graston technique which can help to break down myofascial adhesions that form in the plantar fascia.
“Itis” = inflammation. Plantar fasci”itis” is Inflammation of the Plantar Fascia. This video helps you understand hidden things that can be causing inflammation in your plantar fascia and what you can do to fix it forever, so you can get back to doing the sports and activities that you love!
Attribution for images used in this video:
* MYERS, T., Anatomy Trains Myofascial Meridians for Manual and Movement Therapists. New York: Elsevier, 2001.
Anatomy Trains website: www.anatomytrains.com/
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About Dr. Brant Pedersen:
Dr. Brant is a sports chiropractor who founded Positive Motion Chiropractic in northern California (Los Gatos). He specializes in finding rapid and lasting solutions to muscle and joint pain issues. He received his first chiropractic adjustment when competing as a professional windsurfer and it opened his eyes to how quickly the body can heal when given targeted conservative care. Dr. Pedersen graduated valedictorian of his class from Palmer College of Chiropractic West in San Jose, CA, maintains an adjunct faculty position at his alma mater, gives back through humanitarian chiropractic care, and loves everyday in practice. He enjoys sharing tips and tricks for how to stay active and pain-free and employs them daily to stay active as an extreme sports athlete.
Connect with Dr. Brant Pedersen, DC, CCSP
Web: www.positivemotionhealth.com/
Facebook: / positivemotionhealth
Twitter: / positivemotions
Instagram: / positivemotion
LinkedIn: / drbrantpedersen
DISCLAIMER: This content (the video, description, links, and comments) is created and published for informational and demonstration purposes only. It is not medical advice or a treatment plan. Consult with a licensed healthcare professional before doing anything contained in this content. In some cases exercise may be inappropriate. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to a licensed healthcare professional or to replace the advice they give you. Positive Motion Chiropractic makes no representations about the accuracy or suitability of this content. If you think you may have a medical emergency, call emergency services (911 in the USA) or go to the nearest hospital emergency department. Use of this content is at your sole risk. - Навчання та стиль
I empathize with those suffering from this debilitating condition. I had chronic pain on my right feet (under arch and heel) due to plantar fasciitis for over a year and required crutches and/or walking stick to get around. Ultrasound scans showed swelling but no treatment worked. Tried all the usual things, ice, stretching, tennis ball massage under foot, roller, orthotics (helped a little), night splints, anti inflammatories.
In desperation, I started doing my own research and figured that heat might help increase blood flow in the damaged tissue. This was contrary to the advice I had been given but it made sense to me. I started soaking my foot in hot water (but not uncomfortably hot) 3 times daily. To my surprise, I was walking within a week and back to normal activities after a month. I don't see many professionals recommending heat and I wonder why? Is there a downside?
Hi Robin,
I'm glad you found relief from your pain. Sounds like that was a difficult year.
Using heat is an interesting question. We have traditionally been taught to use ice to decrase inflammation, but in most healing traditions (traditional Chinese medicine, Ayurveda, etc) ice is never used and heat is seen as treatment. Heat does help to bring increased blood flow to the area and can sometimes help things. It has to be considered on a case-by-case basis and sometimes might not be indicated. I'm so happy to helped you get back to being pain free.
Omg robin I just got diagnosed with this terrible thing and I’ve tried a lot already ultra sound therapy and Ice and also anti inflammatory pills
I’m gonna try this did u put anything in the water and also how are you now a year later ???
Hi even I tried what u did atlast I put injection in my palm and got relief wv
So straightforward and friendly
Love it
Thanks for your comment!
Thank you for the information. Really helped.
You're welcome!
Thank you I feel like getting on a plane and flying out to California from Portugal (if only that were possible) for your treatment you sound so knowledgeable
Thank you for your kind words. I would try and see if you can find a sports chiropractor or sports physio in your area that might be able to give you similar advice after having a chance to see you in person. Wishing you a speedy recovery!
I’ve been dealing w/plantar faciaitis for four months now, and haven’t heard about several of those recommendations you discussed. Thank you!
Happy to help! Take Care!
Wow. This video is nothing short of AMAZING and demonstrates the sheer level of expertise and experience the author has. You are a fantastic doctor.
I don’t have plantar fasciitis myself, I used to as a kid but training while wearing bare foot running shoes for years has made nearly all my leg muscle and joint pain go away.
Wow, thank you for your comment! I'm glad to hear that strengthening your intrinsic foot muscles through barefoot running has helped your leg muscle and joint pain to go away.
I'm planning on doing another video in the near future talking about barefoot and minimalist shoes and how people react to wearing them based on foot arch height and flexibility differences.
Take care!
@@PositiveMotionChiro That sounds great, I would love to watch it. I have moderately flat arches, and strengthening the intrinsic foot muscles has helped remedy the weakness and pain in my foot a lot like nothing else has.
thank you, so helpful!
Hi Nadine Escobar,
I'm glad you found it helpful. Thank you for your comment!
Excellent video thanks so much
I'm glad you found it helpful!
Thank you for your videos
Well said! Not all providers are the same. As a patient you have a choice and you are in control of your own health.
Find a provider who can explain the dysfunction or cause of the problem as well as articulate how and why the treatment will make a difference and allow you to get back to doing the things you love!
Thank you for your comment. It is so true that all providers are not the same and most of the time patients don't have the luxury of knowing that they aren't getting the whole picture from their doctor.
UA-cam as a resource for patients to learn about other options and ways to look at their health is a great use of the internet. Knowledge is power.
Hey, thank you for all the great info, definitely gained insights from it.
I've been suffering from mild to acute plantar fascitis, particularly on my left foot, for about 8-9 months. I believe it started or seemed to get really bad after I landed on a 1" sized rock real hard, from a jump, directly on the concave part of the calcaneus and heel muscle. I remember when it happened I could feel a very sharp pain in the heel muscle where the rock had impacted the fascia. It's been hurting since and gets pretty bad after I run, these last few days it's been more present... today after a long hike walking ached - which is what got me searching for more info on this. The way things happened leads me to believe the impact of when I fell back then injured the fascia and, since it never really healed correctly ever since, so it's gotten worse/hasn't healed. It feels very tender atm but stretching it and putting pressure on it, sort of like an auto graston technique, does make it feel better. Will look into the stretches and supplementation as I believe I could be lacking in omegas. I'll also keep doing a graston like technique on the part that is tender, in hopes of breaking up some of that damaged fascia and getting blood flowing in there. Thanks again for all the info, if you have any ideas regarding my situation would love to hear them. Also, I did notice the volume of your voice was a bit quiet but getting a good mic should fix that easily.
Thanks so much for your comment. I really appreciate you letting me know about the quality of the audio and I have gotten a new mic!
Regarding your situation (and I start with I can't give medical advice via UA-cam or in the comments) if it was me I would be thinking either a bone bruise or adhesions in your plantar fascia. I would probably be using Graston and also looking into a technique called FDM (Fascial Distortion Model): www.fascialdistortion.com/
FDM has a treatment for something called a "continuum distortion" which could be what you are describing from your mechanism of injury.
I hope that helps and let me know how your recover goes!
It is very interesting the way you bring it with the Superficial Back Line (Bladder Channel in TCM), Graston (Modern Guasha) + fish oil and turmeric for inflammation. Just to name a few good points from your video. Thank you!
Glad you enjoy it!
Thank you so much for this video, I could listen to you speak all day!
Wow, thank you!
Lovely Video! Sorry for butting in, I am interested in your thoughts. Have you thought about - Mackorny Feet Ahead Blueprint (do a search on google)? It is a great one off product for Relieving foot pain minus the headache. Ive heard some pretty good things about it and my friend at very last got excellent results with it.
I wish you had a practice in TX. You are a great resource.
Texas is an amazing State. Thank you for your kind words.
Thank you doc for such a detailed and informative knowledge over this topic..can you please let us know what kind of strength workout we can do for this pain
Hi @vidya gn Always make sure you are working with a doctor to get a proper diagnosis and treatment recommendations. These are some resources I use in my clinic to
help strengthen and stretch muscles associated with plantar fascia problems:
1. Gastrocnemius and Soleus stretch: ua-cam.com/video/dEJgPRgsnnY/v-deo.html
2. This is an exercise tool that has helped quite a few patients in my practice: www.humanlocomotion.com/products/toepro-foot-ankle-exercise-platform
3. Here is an article about the ToePro exercise: cdn.shopify.com/s/files/1/2565/7146/files/ToePro19.pdf?1776861299426152621
4. And a UA-cam video on the same: ua-cam.com/video/OP3exxEgJpE/v-deo.html
I hope that helps!
@@PositiveMotionChiro thanks a lot doc 😊 I hope this will help my mum
Ive been dealing with this for seems like over a yr now. However Im only really bothered by it a day or 2 after a run or sprint and usually the first 20min after waking up out of bed. Ive just kind of accepted it. However, this is a very thorough explanation. I will look to strengthen my calves and toe muscles within the foot and see if this helps. Too bad you are in Cali, Im from Toronto but this is by far the best information Ive came across thus far. I appreciate your work. Thank you Dr.
Hi @Sicarii,
Thanks for your kind words. I'm glad you learned some things from my video.
It sounds like you have a classic case of plantar fasciitis with it being the worst for the first 20 minutes after getting out of bed and pain for a few days after running.
I hope that strengthening your calves for eccentric control and your toe flexor muscles will help you get back to running without having to pay for it the following days.
Stay healthy!
hi everyone ,if anyone else is searching for heel pain cause try Jadonite Plantar Treatment Buddy ( search on google ) ? Ive heard some interesting things about it and my cousin got cool results with it.
There are a few things for cures for plantar fasciitis
Try to rest your feet
Consider Wearing supportive footwear
Use ice on your heel
Try ibuprofen or another nonsteroidal anti-inflammatory drug to lessen pain and inflammation
Wear night splints
Do stretching and strengthening exercises.
(I read these and why they work on Rohon foot care website )
great video. Excellent presentation skills and more importantly excellent content. Its a tricky condition because i find sometimes completely resting it doesnt seem to help me? (i am 41 years old btw)....it just seems to stiffen up even more???....a balance of interventions built up slowly is maybe the answer. The difficult thing is to know how much to do and when...ie. when is your body telling you to completely stop and when is your body telling you that this minimal pain is ok & is not causing permenant damage and actually helping you to heal overall. Gauging this is difficult.
Hi Helen,
You bring up an excellent question, "when should I rest vs. push through the pain?" With plantar fasciitis this can be very tricky. It is best to work with a trusted healthcare professional as they will know your body and condition best.
What I look for with my patients is a combination of things. The length of time they have had the pain. Their overall fitness level. Their inflammatory state (varies widely among patients) - some patients tend to become inflamed very easily and we have to control that prior to exercising, etc.
A rule of thumb I use with my patients is that training and interventions with the body might hurt mildly during the activity, but they shouldn't increase the pain afterwards. If there is lasting pain then it is too much too fast.
Thanks for your comment and best of luck to you.
Thank you!
You're welcome!
Dr Brent, thank you so much for the great vedio. How to assess the eccentric calf strength?
Hi Joey,
Another great question! To assess eccentric calf strength I have the patient stand on a step on one leg all the way up on their toes. I then have them slowly (over 2-3 seconds) lower their heel down into full calf muscle elongation. If they can do that for 8-10 reps without any "stuttering / jerky" movements then I am considering their calf eccentric control as "passing." If they have stuttering movement with that test then I am looking to have them strengthen their calf eccentrically with basically the same activity as the test (always coming into the starting position using both calves.
Also, I really make a point of assessing through manual muscle testing the functional strength of the gastrocnemius AND the soleus. I find that the soleus is often overlooked and can be critical in getting lasting relief for a patient with Achilles tendonitis and/or plantar fasciitis.
Take care!
@@PositiveMotionChiro Dr Brent, thank you so much for your detailed information. That’s really helpful.
Do you have any videos on exercises how to strengthen eccentric strength in calf and how to strengthen the toes? Nothing has worked to even improve my plantar faciaitis, but these are things I haven't done yet. With Corona it's so hard to get back in to Dr again here in NJ. I have had a cortisine shot already, it only lasted 2 weeks. I also have a heal spur thru exray. I do a lot of hiit workouts, but now I can only do weights, and biking for Cardio. Any help would be greatly appreciated. I also have custom orthotics, and been wearing a boot for almost 2 months to no evail. So these exercises may help me. Very informative video. Thank you 😊
Hi life,
I don't have any videos on those exercises YET (thanks for the suggestion), but here is what we use in the office to get toe flexor strength improvements: ua-cam.com/video/OP3exxEgJpE/v-deo.html. It is the most researched way to get strength improvements in the foot muscles that help combat plantar fasciitis.
Also, when we are working with someone with a heel spur we try to get them a heel cup on their orthotic to help take pressure off the spur in heel (calcaneus bone). Not sure if you have one of those. You can find a heel cup add on for a footbed online. Not sure if you have one or if that would be a good option in your case. You can ask your doctor for their advice in your specific instance.
Glad you found the video helpful. I wish you success in getting back to having pain free feet!
@@PositiveMotionChiro I will definitely check out that link! I'm not sure if I have a heel cup in my orthotics, but I will talk to my Dr. Thank you so much!
Don't know if I missed it but I don't see any links to the arch supports for my shoes ?
Its a good video, better than most. I have medial and lateral plantar nerve entrapment in both my feet. Graston is really good for the tendon, but not for deep muscle work. I find a massage gun is better for that. Personally I'm still struggling with pain, I'm going to try cupping to hopefully take pressure off the nerves. Insoles with arches put more pressure on my nerve and hurt me even more. Its very frustrating.
Hi Damon Medek,
Sounds like you have tried a lot of things. Graston is a great tool to help with myofascial adhesions. Sometimes insoles can increase pressure on nerves that are already upset. I hope you find the combination of care that gets you out of pain soon!
I'm glad you enjoyed the video!
I have numbness on the left side of my big toe on my right foot and a white circle (about the size of a quarter)of dead skin on my heel on the left side of my right foot . But my plantar fasciitis pain is mostly from the beginning center of my heel across to the right side of my foot. Getting pain on my right side of ankle. If I bend my foot downward using the floor (with sneakers on) bending my toes I can make my front ankle pop, feeling a relief for a short period. What I’m thinking of doing is dipping my foot in hot water ever so often to increase circulation for the numbness and dead skin. I’m also going to try doing some calve, hamstring and lower back stretches and also going to start taking magnesium glycinate before bed to relieve leg and fasciitis tightness and sleep with a foot sling. I can bench press 285lbs pr but my squat pr has never been over 240 and that’s with built knee sleeves barefoot. Meaning I have a much weaker lower body I still light weight but if I run be on my foot for hours or walk I’ll be in huge limping pain. I’m 41 yrs old 5’10 and weigh 194lbs.my go to shoes is something stiff that doesn’t bend at the bottom preferred with a tight ankle support. From your experience what might be the cause of my Pf
Hi LUV BUG,
First off, I can tell from your comment that you have spent a lot of time educating yourself on your body, exercise, etc. That is awesome!
I wish I could, but there is no way for me to give a read on what is causing your PF via UA-cam comments. My best recommendation is for you to see a sports chiropractor to get a good workup and see if working together you can get a lasting solution to your PF.
Here is a directory of certified sports chiropractors in the US that might be of help to you: acbsp.com/directory/
Keep learning! And I wish you a speedy and full recovery from your plantar fasciitis!
I’m curious to know what an eccentric exercise for the calf muscles would be? I thought your talk on plantar fasciitis was excellent! Thank you.
Hi Terry,
Great question. A good example of how to eccentrically strengthen your calf muscles is shown in this video: ua-cam.com/video/d2GgSoHvIXo/v-deo.html
I hope that helps!
This video was super helpful, thank you. I normally walk for exercise (not too far - around 6kms each day around a nearby lake). Can I continue to walk through my plantar pain? My physio has said it's important to keep moving, but I'm struggling to work out how much is too much?
Hi Emily,
Glad you enjoyed the video and learn some things. First off, always follow the direction of your providers as they know your condition best.
What I tell my patients with plantar fasciitis is that when you are feeling the pain you are stressing the plantar fascial tissue and this is taking you farther away from your goal of healing. It is important to keep moving though. This is where a good stiff soled shoe that doesn't allow a lot of flex during walking/hiking comes in. Also, it is important to have an orthotic to support the arches of the feet if the person's foot is determined to need one.
I hope that helps and that you get back to being pain free soon!
@@PositiveMotionChiro Thank you so much!
This saved me. 6 months of plantar fasciitis. Accupuncture, 3 steroid injections, chiropractor....
Nothing helped..all I needed was the eccentric movement exercises. Thank you!
I'm so glad that you are feeling better and that your feet are happy again. Eccentric movement exercise can be key and it sounds like it was the key to getting your plantar fasciitis to go away. Thank you for your comment!
It’s a GOLD !
🙏🏽
Hi this was so informative thank you. My 73 year old mother is suffering terribly for 6 months with this and only in the last few weeks has the term Plantar Fasciitis come up. So I've been trying to educate myself on it as she is not getting any relief yet. I was just wondering one thing regarding anti inflammatories. My mum isn't allowed to take anti inflammatories due to kidney issues. Would natural anti inflammatories like you mentioned be ok such as turmeric, etc
Hello,
I'm sorry that your mother is suffering with foot pain.
I can't make recommendations about what is safe for a person to take if they are not a patient of mine in California. I would ask her MD if it would be ok for her to take natural anti-inflammatories like omega 3s, turmeric, and/or proteolytic enzymes (like Wobenzym). They should be able to let her know.
I hope she feels better soon!
Hi Dr! Can you recommend any doctors in the San Francisco Bay Area? Many thanks!
Hi Mona,
Dr. Andrew Cohen at Proactive Chiropractic in San Francisco is excellent. And my clinic is located in the south Bay Area, I'm in Los Gatos. www.positivemotionhealth.com
Best regards,
Dr. Pedersen
Positive Motion Chiropractic thank you Dr! I’m located in the South Bay so I will check out your website and try to schedule a telemedicine.
Thank you for this video, it has given me a lot more to look into than my podiatrist told me. He said the ball rolling and stretching was all I could do or spend 700 on inserts. I think its time to get back on Curcumin, I didn't think it was doing anything, but maybe it was. Do you have any thoughts on essential oils? My neighbor swears by them, I think its a bunch of whoowie.
Glad you learned some options to consider regarding your foot pain.
I don't recommend specific treatments through UA-cam comments - make sure to talk with your medical professionals to determine what is appropriate for you specifically. I personally find Deep Blue by Doterra to be a good topical pain reliever when I am sore after a hard workout. I also use omega 3's and turmeric (curcumin) personally to help me decrease inflammation in my body.
I hope you find relief soon for your foot pain.
@@PositiveMotionChiro Deep Blue is what she recommended my problem is I'm on my feet on concrete all day at work and have partially flat feet so it's getting pretty bad and I need to fix it or my work will suffer.
Hi Melissa,
Deep Blue is quite popular and a good product.
With flat feet and working on hard surfaces orthotics (foot inserts) are quite important. I know that in my office we scan people for FootLeveler orthotics using a laser scanner and we can get custom orthotics made from that scan if it is looks like they would benefit. FootLevelers will give a 100% refund on their custom orthotics if after breaking them in for 4 weeks or so a patient doesn't love them. You might be able to contact FootLevelers and see if there is an office in your area that has a scanner and could get you a pair of their orthotics to give a try. We charge around $350 for the custom orthotics, but if they don't work for the patient they just bring them back and we refund all their money - so if they don't help they cost nothing.
Also, I'm going to be putting out a video in the near future on other aspects of foot pain and how to address those with different footwear. So subscribe to our channel if you haven't already so you get notified when we put that video out.
Take care.
I'm in Cape Town I got plantar fascitis from wrong positioning of my bicycle seat and wearing wrong shoes I work in a restaurant.
I'm currently using light therapy device, what are your suggestions please????
Hi Arthur,
I'm sorry to hear that you are having pain. I would try to find a sports chiropractor in your area. Also, if you are working on your feet in a restaurant orthotics for your shoes can be critical, so I would get checked out for whether they are indicated for you.
Also, in the near term a more stiff soled shoe can help to decrease the loading on your plantar fascia as it heals. And if you have a wider foot, it can be important to get a shoe that has a toe box that is wide enough. Altra and Keen shoes are a good example of shoes that have more width in the forefoot. Here is also a great resource for everything foot related: www.nwfootankle.com/
I hope you find relief soon. I wish you were closer and we could assess you in person and get you fixed up.
Sincerely,
Dr. Pedersen
Thank you, I like your tone, and not bossy
Glad you like it!
ive had chronic pain on both my feet due to plantar fasciitis for almost a year. The inflammation is also bothering my baxters nerve which makes it difficult to walk and makes me limp everytime I walk. Ive tried eveything besides cortisone injection and surgery. I am waiting for hospitals to open up so I can get a 2nd doctors opinion. My question is, are there machines that can look inside my foot to see exactly what the problem is so I may then take the correct steps to recovery? I have been told that you can not see plantar fasciitis on xrays so maybe I thought you couldn't see them at all. Thanks for the video :]
Sounds like you have been through a lot with your feet in the last year. I'm glad you are going to get another opinion.
In answer to your question, both MRI and ultrasound can be used to visualize the plantar fascia. X-ray only picks up bone and limited soft tissues, so it is not used to see the plantar fascia. The specialist you see should be able to help you with imaging if it seems appropriate.
Take care and hopefully you have a full recovery soon!
Ok these may be solutions but only if mostly administered by a professional certainly nothing useful that can be done at home..but the soothing voice almost made me a believer!
Hi Kenneth Butzer,
I'm glad you liked my voice. LOL
WIth my videos like this one on plantar fasciitis I am trying to let people know the scope of things that can be considered f they have foot pain or plantar fasciitis. I find many times these things are overlooked by professionals and empowering the patient to know things that can be included in the exam, history, etc - can help them get more from visits to their health care professionals.
I was accepted into a Chiropractic college and never went, because I was more interested in real medicine. I was not accepted into medical school, so I ended up as an optometrist. I had plantar fasciitis twice and did NOT go to any professionals. I decided to wear the most natural barefoot shoes possible full time. I have worn Vibram five finger shoes now over 3 years and I am now wearing their best minimal barefoot shoe EL-X. I have had no more plantar fasciitis or other foot pain problems. I went through Hell to do this, tendonitis, but now am cured. I am still working on getting my abductor Hallux fully functional. The best treatment is to go back to a total barefoot lifestyle or second best Vibram shoes.
Hi Richard,
Natural footwear definitely has its place. And the shoes you recommended are within the minimal footwear space.
That being said, when trying to source out a customized solution to a patients foot pain and plantar fasciitis it is important to look at two key measures. First, arch height and second whether someone has a rigid or flexible arch. These two components are vital in determining how someone will do with minimalist footwear. A patient with a high flexible arch is not going to feel the relief you found.
As in all things, one size solutions do not fit everyone. I'm sure you give your optometric patients similar advice.
Take care.
Well said, The problem I had was a flexable arch that was not being used because i never had barefoot shoes available for me to use. So we end up keeping people in shoes that are slowly destroying their feet. If you go back to evolutionary biology the emphasis is on barefoot science. Go study that and you will learn like me all humans were born not to wear shoes.
I have it at the moment,I've had it before about a year and a half and it went away after a few weeks but this time it's been going on for about 6 weeks with no relief. I stepped in a small hole with my heel walking backwards lugging one end of an aluminum float and it about brought tears to my eyes about week n a half ago. I've iced it stretched it wrap it up and no reduction, I work on concreat floors all day in work boots I have no choice I have to work even if I'm hobbling around all day in cronic pain and it's really wearing on my body and mental health. Now my ankle hurts from walking trying to aid my foot. I've heard there's cortazone shots for it but that will just postpone the problem maby make it worse id think....
Hi Aaron,
I'm sorry that you got hurt (sounds like while working as a concrete finisher?). I would recommend you see a providers to see if they can give you specific recommendations based on your unique injury to your foot. You are right that walking in a different way to avoid causing the heel and foot pain can lead to other pain and problems.
If it was me I would also try to work with someone to get some orthotics in your shoes to help provide equal loading throughout your feet. That could be a sports chiropractor, a podiatrist, or even something over the counter like SuperFeet. Since you can't take time off your feet this can be critical to your healing, but again work with a doctor or other health professional to find care that is designed for your needs.
Wishing you a speedy recovery.
I also have been dealing with Plantar Fasciitis for almost 2 yrs. I've done just about everything, cortisone injections, stretching, icing, (there could not possibly be any more ice left in the entire country I think I've used it all) rolling my foot on a tennis or golf ball, 4 cast, sleeping in a night split, walker boot, shoe inserts, new shoes, a MRI, Motrin 600, 800, Naproxen, foot soaks and the Topaz procedure. (Nov 2019) I have never smoked a day in my life, but I swear if I knew how I would get a marijuana card and start. I thought the Topaz surgery would start me on the rode to recovery that's a hard no, I went to my Dr's appt last week. Making the suggestion I could try acupuncture. (oh and I hate needles). She thought it may be a good idea couldn't hurt. The last option would be to have surgery cutting and releasing the ligament. My gut has said no from the beginning, and I've held true to that. I've learned a great deal from your video and I appreciate your insight. (Thank you!) I'm loyal to a fault, but right now loyalty is not healing my foot. I may have to consider going to another Dr. for a different perspective. I may have to mention some of the things you spoke about. I don't know how much longer I'll be able to deal with this.
Sounds like you have been through and tried so much. You are a fighter. I can tell. Keep searching for a solution and try another doctor to get a different perspective. I'm glad that you learned some things from my video. I hope that will help you on your road to recovery.
Take care, Dr. Pedersen
There are several factors in curing for plantar foot. One resource I found which successfully combines these is the Fergs Foot Formula (google it if you're interested) definately the most useful remedy that I have ever seen.look at all the extraordinary info .
Great information that's easy to understand. I've heard some PTs and podiatrists say stretch the toes back and others say stretch the toes forward; some say use heat others say use ice. I am 60 years old and not overweight. I run/walk/bike 10-15 miles a day (much less now since the plantar fasciitis hit me). I had it in my left foot about 7 years ago and now in my right foot for a little over 2 weeks. It's easing up but not to a point where there's very little pain. I'm wearing insoles and ordered a new pair of shoes with better arch support. If the new shoes don't help, I'm going to see a podiatrist. How long, in your opinion, is the average length of time for PF to heal? Also, what about compression socks/sleeves? Thank you.
Hi Keith,
Wow, sounds like you are really active and plantar fasciitis can definitely slow you down.
Great question about how long does it take to heal from plantar fasciitis. I wish I could give you a specific time frame, but that isn't possible in healthcare as there are so many variables. The health care providers you see should be able to give you a better estimate.
That being said, let me know tell you what I am looking for when I give a prognosis and time frame.
1. How long has the person had their symptoms (healing from PF that has been there for 2 weeks is radically different then if you were suffering from it for 2 years).
2. Your overall fitness. An athlete is usually going to heal faster than a non-athlete due to resilience of tissues, flexibility, hopefully better BMI, improved circulation, etc.
3. Are they implementing a lot of things to address the problem, or just 1 or 2. Sounds like you have tried and are implementing a lot of things.
4. Age. It is not the biggest factor by far, but someone who is 20 will usually heal faster than an 80 year old.
I hope that gives you some idea of how we come up with prognosis in cases such as yours. Take care and here's to a speedy 100% recovery!
Positive Motion Chiropractic thanks for the info. Stretching, icing, massage and trying not to aggravate it by over use seems to be working the best. I know at my age it’s going to take longer to heal than it would have 5 years ago. It’s just weird how this just hit me without any prior pain.
What is the muscle test that can determine which muscles affected? Is there a name for it?
Thanks for your question. The muscles that are really important for chronic plantar fasciitis and checking their strength is the toe flexor muscles. A strain gauge can be used to check toe flexor strength like the one I showed in the video. You can read more about This is a good video on the testing method: ua-cam.com/video/tSoqJSRj3xo/v-deo.html
BTW - love the name "Inspired to soar"
I may have missed it but did you ever say what worked for your patient's heel pain (the tennis player)? Your description of his pain and everything he tried sounds identical to my heel pain and am wondering if his heel pain was resolved. If so, how?
Hi Pamela,
In his case his heel pain was coming from poor eccentric control of his calf muscles, need for functional orthotics in his shoes, and adjusting of the fixations in his foot joint (mainly his subtalar joint and 1st cuneiform). So we got him the custom orthotics, taught him eccentric calf strengthen exercises and saw him over four visits to work on getting proper motion back in the joints of his feet. Since the end of treatment he has had no other recurrences of his foot pain. It has been over 18 months since we saw him.
I don't know where you live, but you might want to find a sports chiropractor in your area to work with. Here is a good directory of sports chiropractors (acbsp.com/directory/). If you are in the San Francisco bay area I'd be happy to help you figure out your specific issues related to your foot pain.
Here's to wishing you a speedy recovery!
@@PositiveMotionChiro Thank-you for your reply. Would you share what eccentric calf strengthening exercises he used? Also - did he perform these exercises in addition to the traditional calf-stretches?
I find this video good at describing how to do eccentric calf strengthening: ua-cam.com/video/d2GgSoHvIXo/v-deo.html
He had great calf flexibility and so I asked him to pivot from stretching (since he had great flexibility already) and do the eccentric strengthening exercises instead.
I hope that helps!
Are you still in Norcal?
Yes. I’m in Los Gatos. www.positivemotionhealth.com
How long will it take to heal you plantar fasciitis. Especially if u have heal pain?
Hi Stawkey K,
That's a great question. It depends on many things and your personal doctor will be able to answer your question best as they know your individual case. Here are the things that I take into account when determining how a patient will respond to plantar fasciitis treatment:
1. How long have they had plantar fasciitis pain?
2. How severe is the pain?
3. Have they have previous foot pain or plantar fascial pain?
4. Is the patient overweight? (increases load on plantar fascia)
5. The patient's inflammatory load (if highly inflamed in general it can take a lot longer).
6. Are the CAUSES of the plantar fasciitis pain being addressed? If the CAUSE/S are not being addressed then the pain can feel like it is never going to go away.
Hopefully my video helped you understand some causes of plantar fasciitis pain so that you can discuss those with your health care providers.
Take care!
Positive Motion Chiropractic surprisingly I’m not sure if it’s fully healed but I think I cured it in about 1 month. Or it could have just been Achilles tendinitis
Would you considered getting x ray at 4 months of having pain
Hi Sotero,
Yes, in my practice if a patient is not responding to treatment then we recommend getting x-rays to see if their are heel spurs or other pathology causing the patient to not respond to conservative treatment.
Thanks for your question.
Hey I’ve done all I can, mri, I went to a podiatrist, I went to physical therapy and I have custom insoles. What do I do, I’m really worried because I am trying to play basketball again
Hi George,
Sounds like you have done a lot. I'm sorry you are continuing in pain and that your basketball is being limited!
I would keep on trying to find a solution. MDs, physical therapists, chiropractors, are all different. I would continue to search out great providers in your area and don't give up. When I am looking for a great chiropractor I look at this directory of certified sports chiropractors. They have gone on to do additional training, board exams, and annual continuing education. acbsp.com/directory/
Don't give up. Wishing you a speedy recovery and return to pain-free basketball.
My feet hurt so bad! I’ve tried the stretching and nothing is helping. I’m military and fresh off a deployment. I can’t work out because my feet hurt so bad. It’s been almost a year I’ve been dealing with it. What’s the best course of action? What can treatment can I ask for?
I'm sorry to hear that your feet are hurting. I would recommend trying to get in and see a sports chiropractor. They should be able to address the comprehensive approach that I describe in this video.
You can look here for a sports chiropractor in your area.: acbsp.com/directory/
I hope they can help you out and get you back on your feet and working out.
Thank you for your service to our country.
I am currently in a skilled rehab with extreme heel pain, which prevents me from standing and walking. It also causes knee pain. How can I minimize the pain. I get about 30 minutes of physical therapy, but haven’t been walking for over a month. Can you help?
Hi Octavia,
I'm sorry you are having such bad heel pain. I'm glad you are getting care, including physical therapy. And it is good that you are trying to educate yourself about feet, plantar fasciitis, etc. I believe that increasing our knowledge of the body helps us work best with our health care providers and get better outcomes.
I don't know how I can help you specifically with your case remotely, but I am sending positive healing thoughts your way for a speedy and full recovery.
But I have extreme pain in butt and hamstring as well as heel. Started on left side and now has migrated to my right side. Is this from the 3 herniated disc I have or what? In addition to both shoulders and an elbow killing my ability to do strength training anymore running was all I had left. Now I’m just in pain, getting fat and depressed.
Hi Kevin,
I'm sorry to hear you are in so much pain. I would definitely recommend working with a doctor to figure out the source of your pain. Herniated discs can cause symptoms into your legs and feet. Sometimes conditions can overlay each other, like having plantar fasciitis and herniated discs and trying to determine where the pain is originating or if they are both contributing to the pain.
I wish I could help you understand your pain remotely, but there is no substitute for going and seeing a medical professional. If you have seen doctors in the past and aren't getting answers to the cause of your pain then work to find another medical professional with the recommendation of friends, family, and online reviews.
I strongly believe in the ability of the body to feel and work well, so don't give up. Keep searching for help. It is out there.
You had postural issues on the last slide as a bullet point, but did not speak to it. Could you address it in another video perhaps?
I feel like you are whispering to me 😆
I did have a hoarse throat when I recorded this video. Listening to it again it does sound like I'm whispering. Ha.
I've seen several people for plantar fasciitis. For years nothing has worked or helped. I'm ready to amputate my own feet. I used to walk 10 miles a day. I'm barely able to walk 1. Nothing helps! Massage therapy, stretching, exercises, Alleve, ice, inserts, new shoes, chiropractic work. I'm done! I hate it! I'm fine in the morning until I walk my mile. Anyway I had to vent.
I'm sorry to hear you are suffering with continued foot pain. Don't give up.
How is it now?
Does gaining weight have to do with this pain :(
Hi Kiara,
Increased weight puts extra strain on the feet and can therefore exacerbate the loading of the plantar fascia. This can bring the condition on and make it difficult to get rid of.
That being said, being at a healthy weight in and of itself does not mean that someone will stop having plantar fasciitis. Does that make sense? It is important to look at many different factors as I talked about in this video.
Thanks for your question!
I don’t think theirs a cure for it a lot of doctors don’t know how to solve it
Hi Queen. Kristal,
I agree that there is no one size fits all “cure” for plantar fasciitis pain and foot pain in general. It is important to do a good and thorough history and physical examination to determine the cause of the foot pain and then direct care appropriately. Thank you for your comment.
Why is this dude whispering? lol
Solid video though!
Long and tedious build up to an advertisement...
Hi Albertus,
I'm sorry you felt that way. My intention in life is to help people better understand their body and how to get rid of common causes of pain.
I have a passion for helping people hands-on and therefore if someone is in my geographical area I love being able to do that. That doesn't diminish my passion for helping everyone who finds my videos on UA-cam.
Wishing you the best.