Plantar Fasciitis. Why Doesn't It Get Better?
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- Опубліковано 13 чер 2024
- Plantar Fasciitis. Why Doesn't It Get Better?
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Bob and Brad demonstrate what to do if your plantar fasciitis is not getting better.
Some of our astute followers have noticed me slurring my words. I am not drunk but working with Brad it would be justifiable. I had 6 infected cysts removed from my mouth (noncancerous) and I have residual scar tissue and numbness. I will try to do better. Thanks Bob.
Video Chapters:
0:00 Intro
0:17 topic
1:14 Are You Protecting the Fascia
5:28 Are You Re-tearing the Fascia
6:07 Are You Working on the Scar Tissue
8:53 Are Your Shoes Worn Out
10:09 Are Your Muscles Tight
11:22 Outro
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I had PF for over a year, it got so bad that I couldn’t put my feet flat on the ground. I couldn’t exercise and gained like 10lbs. I wore those weird socks, massaged my feet and calves endlessly, calf and foot stretching, and the pain wouldn’t go away. Finally went to a PT and he foam rolled my IT bands. I found immediate relief. No more pain! Dysfunction in one area can lead to pain in other unexpected areas. My core is weak and my hip flexors are ridiculously tight, so I am working on those areas to try to address the biomechanical issues that caused the pain in the first place.
My case of PF just finally cured itself. It took 10 months. None of these so-called cures worked. Went to a podiatrist and that helped nothing. I tried so many home remedies I gave up and just let it take its course. I started to think this was something I would just have to live with. I did use support inserts and found those helpful. And I switched to high quality shoes. Threw all my older cheap broken down shoes away. At the end of 10 months I noticed gradual improvement every day for about two weeks. Then it was just gone.
What shoes do you wear?
@@1coolmister579 Rockport sneakers most of the time with plantar fasciitis inserts. This was the only thing that helped me. When I wasn’t wearing the sneakers I still always used the inserts regardless of the shoe brand. I only occasionally use the inserts now but at the first sign of breakdown or a wear pattern in the shoe, it goes into the trash. And no more so-called “yard shoes” aka old broken down crap shoes. I do not want to experience this plantar fasciitis ever again.
@@jayfishman7694 Thank you.. yea PF sucks.
Whats the insert looked like bro?
@Jay Fishman
Strengthening my calves with calf raises combined with stretches has completely cured my pf. Stand on a step, raise up on tiptoes, then gently lowe heel down below the step, ( start with small, gentle stretch just below level of stairstep) repeat several times. Start small, shallow raises and lowers, build up intensity and number. Stretches alone and massage never helped me but the strengthening with stretching gave almost immediate relief. I saw this method on another youtube physical therapy channel.
Can you give the name of the UA-cam physical therapy channel :) ? Thks
Pls whats the utube channel? Thanks
After lots of pain and difficulty walking on holiday in Australia I decided to try a strange treatment recommended by a colleague. Very dubious as a nurse by trade but desperate for relief, I massaged my foot with vick vapor rub put on a sock before going to bed, and amazingly the pain and discomfort constiderably decreased. I have seen a small research study which states 60% of the people who took part also had a positive response so worth a try, apparently the combination of camphor and menthol cools the fascia and supressesthe inflammation.
I cured my own PF about 15 years ago. Found some info by a podiatrist who claimed that his own patients told them they bought and wore ONLY ASICS running or walking shoes after being diagnosed with PF. They claimed their PF simply went away after a few weeks. I tried my first pair and was so thrilled with the results and with my PF completely going away -- I bought several more pairs. I did NOTHING as far as foot exercise, just wore the ASICS. I don't know why they worked but they did. To this day everyone in my family wears only ASICS for our footwear. My PF has never returned.
This better not be a marketing stunt mate. Cause my wife is suffering with PF. Is this information ture?
@@saikalyanmarthi2835my wife is a physiotherapist and always worse Asics and I always wondered why she loved them so much. It was only when I recently started getting Plantar Fasciitis that she mentioned that she previously struggled with it and the Asics helped massively.
I have been massaging and stretching, it seems to provide a little temporary relief but nothing substantial. I’m going to go and buy some Asics soon because I think they’ll help.
What style of shoe did you pick out?
Which particular shoe ?
@@saikalyanmarthi2835 True. It took me a couple weeks of wearing ASICS but I ended up with several pairs, all different, and all of them make my feet feel great.
I had terrible foot pain for years. I worked in retail for years, walking on concrete floors without supportive shoes. I see a pain specialist for my back & hips. He told me that's what I have in both feet. My calves were do tight that I was having Charlie horses constantly. He put injections in both feet. Omg, that hurt horribly. But now the pain is gone! I'm wearing arch support shoes & slippers now. You guys seem to touch on all of this old lady's ailments! Thank you!
*amazing! I was recently diagnosed with having plantar fasciitis and the pain is quite unbearable for me honestly... But I just tried the toe stretch and I can't believe how quickly and effectively it worked!!! When I got up to walk I had absolutely NO PAIN!!! I have kinesiology tape as well so I'm definitely going to tape my feet at night now! I'm beyond ecstatic to have found your channel and this video!! Thank you both sooo soooo much for your knowledge and help!!! I can't tell you how much I appreciate your generosity!!!* 🙏🙏🙏🙏🎉🎉🎉🎉
A recent video I watched makes much more sense. It said not to flex and stretch the plantar fascia because you're causing more micro tears. It said to stretch the foot the other way instead.
Saw this as well and finally getting relief ❤
Thanks
i had severe plantar fasciitis for years. there was talk of surgery but, i simply did not want that at all as i was only 30. i found a very good poditrist (sp?) who fit me with great orthotics. after wearing those everyday for several years i found the pain went away. now, i have not worn orthotics in decades with no issue. im very grateful that and i continue to watch carefully what shoes i wear and i baby my feet as much as possible to avoid that horrible pain again.
You guys cured my Plantar Fasciitis. I developed it after stupidly doing HIIT training in bare feet over several months during the first Covid lockdown to encourage my kid to stay active. I didn't use the tape - just the massage and stretches, plus I wear sports trainers all the time in the house as slippers. Anyone suffering just watch all B&B's videos on this subject.
I cut the trainer backs out so I slip on 😊
I also worked out and did a lot of standing at my desk in bare feet during Covid and believe that’s what made mine worse!!
Wow RedWoolly, I did exercises with GrowwithJo, barefoot as she does and that is what did me in....can barely get around at times.
@@piggylover4808 Aw lovely, it's so painful isn't it. You can absolutely cure it though by following B&B's simple techniques and advice. I hope you start to recover soon - I felt better within days and was really surprised at how quickly something so painful could be reversed. I was struggling to put my feet on the floor getting out of bed. I've done Growwith Jo too! Love her energy. Online fitness folk just need to include a sentence about wearing appropriate footwear I think! See if you can get some cheap slip on sports trainers for wearing around the house, so you don't have to faff around with annoying laces. x
@@M124M ooh great tip x
You guys are great! One of the only videos I've seen that really addresses PF and doesn't just tell you "roll a frozen water bottle under your sore foot." Taping was the first step in healing mine, though I used even stronger tape than kinesio to start. Thanks for all the valuable content!
What product did you use?
T
I tape my foot too. Definitely helps me.
@@danashondelmyer4826
Probably p tape
Hit by PF 4 years ago with excruciating pain. Calf stretch and foot massage gave me some relief. Real recovery has come after I resumed strength training on the legs.
I'm really impressed by the accuracy of explanations. This is exactly what to do when your PF is not getting better.
As a former operating room nurse with plantar fasciitis I recommend that someone carry me around to avoid the pain. 🤣 Orthotics are the best way to go and never walk without shoes on, and slippers don’t count. Thanks for the info!
True Patty! I saw Alegria now has a slipper! I have terrible knee pain and I can only walk in Alegria's. I used to have PF but once I stopped going barefoot and started wearing good footbed support it stopped. God bless you for your helping people in your service as a Nurse.
What brand do you recommend?
I agree with wearing good fitting shoes... all the time.
Good advice. The podiatrist I saw a few months ago for my PF diagnosis said he is seeing much more PF because people walking around their houses all day in slippers and flip flops without support- guilty- due to the pandemic. So I’ve switched to supportive shoes with orthotics even at night and getting better slowly. I’ve always had the tight calves/high foot arch issues they discuss so no surprise there.
I've had plantar in one foot for 15 yrs & guess it'll Never go away. The other foot kicked in too a few yrs ago. I wear orthotics all time, & don't walk barefoot either. So aggravating tho. Miss not wearing shoes sometimes. Also miss painless feet.
Thanks for the explanation in the description about Bob’s mouth troubles- bless your heart! That sounds like quite an ordeal! I’m glad they weren’t cancerous. 🙏🏼
Ah, glad you made this comment and directed me to the description to explain the slurring. I noticed it and wondered if he was ok.
Two guys, my age, super intelligent with a great sense of humor. What’s not to like? Thank you so much
You guys are lifesavers. Can't thank you enough. I have been suffering from planter for 3 month with no sign of getting better. I have all 5 points tbh. I am going to attack it all 5 points. Thank you.
You two are always terrific. Thank you. Might I suggest something? I lived with PF for years. I tried everything including physio and taping. Nothing worked. I was so frustrated and filled with pain that I began researching the physiology behind PF. I found an answer that fixed the issue in days and PF never returned. Ever. And it has been years now. I pulled my big toe away from my foot, stuffed a washcloth in between my toes to keep the toe pulled away, and left it separated for a while. I kept doing this. PF totally disappeared. Just anecdotal, but it worked. And I could barely walk on the affected foot.
Thank you for the tip. Will try it.
I’ll be trying this too👍🏽 Thank you.
Wow that feels better instantly! Thank you!!!
So did it work? My PF is in my right heel and the pain is excruciating!! 😪
@@amywamala mine too 😫
The tape is a game changer! My pain is virtually gone! Thank you, Bob and Brad!
You guys have helped me with so many injuries from tennis and dance. Now, I have Achilles tendinitis in my foot. Here I am again looking for another remedy from two great PT guys!
Bob and Brad, thank you!! In this short video, you gave me more practical information and solutions than the podiatrist did after three visits and $$$.
Thank you for this very helpful and informative video. I especially benefited from the taping segment.
This video is PERFECT timing!!!! Thank you!!!…headed over to your website right now!!!!!!!!😊
I was diagnosed with the planters fasciitis but unfortunately my physical therapist really didn’t do much to help me I had so much pain in my ankle by 4 o’clock in the afternoon I could barely walk anymore. so I started doing my own research and found you guys which are helpful with my problem I saw that there were inserts orthotics that I can buy over the counter specifically for my problem I started using the inserts and changed to make sure that I had a flatter shoe base not to raised in the heel and within a few days things started to improve and have improved or medically overtime that I am to the point of about two months later, that I can say I am almost pain-free. I was on pain medication because it was excruciating so I’m hoping that it keeps mending and continues to improve. Thanks for all your great videos they are appreciated. And helpful.
Omg pls help where you buy from? My pain gets worse at night time 😢
@@raa8504 I buy the inserts CVS, Walmart, Walgreens anyone of those places in it specifically will say fasciitis
on the packaging.
and doing the toe stretches on the big toe that they’ve shown and breaking down the fasciitis on the bottom of the foot very helpful .
I currently am pain-free have been pain-free for quite a while. I do Line Dancing. I’m on my feet a lot.
But I have the inserts in every shoe that I wear all of them sandals of course even my slippers . Hope this helps,
I had plantar fasciitis for years. I had Dr. Olsen who designed many products for foot problems. Before he died he said I was the only patient he didn’t cure. I taped for years. What helped me is using a Pilates reformer plus finding out one leg was shorter. When I had a .5mm added to my shoe soles it got a lot better. Finally I found out I had a slight ingrown toenails on my big toe. Finally my foot could lay flat. I did all the things you said. If you have foot and knee pain on one side and hip pain on the opposite hip. Maybe one leg is shorter.
I had this a few years ago, and first thing in the morning I couldn't hardly walk. What fixed it for me, and it hasn't returned, was I began doing weighted squats. It cleared up in just a couple of days of having begun a lifting regimen that focused on doing heavy squats. I can only assume the squats addressed a muscular imbalance or flexibility issue that was at the heart of the issue.
What is weight squat?
Squatting with weights haha, for example a barbell@@nigamabhishek001
Thank you so much for this video with some REAL solutions. I'm only in my twenties and I'm already dealing with PF and the possibility of living the next five decades in crippling pain terrified me. I'm grateful to learn that there are other options for me to try before I commit myself to a life of pain.
I’ve had PF in my left foot for 6 years, I felt it happen when I was 8 months pregnant. I also have extremely flat feet, severely pronated ankles, along with SacroIliac instability, chronic sciatica due to a sprained spine, a pinched L5S1 disc, and I’m a heck of a mess. But-Your videos have saved my life. Thank you for putting out such wonderful, helpful information💜
I love love love you both. Especially during the pandemic. When it’s been so difficult to see practitioners and physical therapy. 🏆 I would give you a humanitarian award for sharing your fund of knowledge.
Bob and Brad, you guys helped me a lot. I am posting this in the hopes that it helps someone else. Through detective work, the thing that helped me the most was amazingly changing my bedspread to a very light comforter. Rewind I had hurt my arm a year ago and ended up sleeping on my back a lot. Suddenly had the worst symptoms of PF. Never put two and two together. I was a side sleeper with a very heavy bedspread and blanket on the end. When I switched to back sleeping I was killing my poor feet and didn't even realize it. I did all the stuff, the stretching, the massaging, but every flippin morning....Its almost completely gone away now because I don't have heavy bedding on my feet all night now. Good luck to everyone dealing with this nightmare foot condition. I hope you find your cause and get it fixed.
Thanks for sharing. The Bob and Brad Team
Bob & Brad -
I just spent $350 on five shock therapy treatments for my PFascitis. It's still as bad as when I started (I want to cry bcuz of $$ spent and still painful).
I'm def getting some of the tape you mentioned (can you spell it for us?) and the massager.
At this point, I'll do anything.
Pickleball is no longer AND even walking hurts - I've gained 3 lbs bcuz exercise is limited.
Are you men located in So FL? I'll make an office visit for your recommendations. My poor heel looks puffier than the other one (I think).
Thank you for addressing this - I'll keep you posted.
Thank you for sharing!!!!!
Awesome content Bob and Brad! Love this and so glad I came across your channel!
Exactly what I needed. Many thanks!
I've dealt with this several times. Given I always have lousy insurance and minimal funds I use some kind of a medical boot that velcros on. I find them cheap at second hand stores. Much more bulky but it beats the pain and allows my foot to heal. PS, so glad I stumbled across your channel!
I’m an acupuncturist and I use tender trigger points on the calf muscles to treat this. Very effective.
❤❤❤❤
I am so relieved Bob is okay. You have no idea. I thought alcohol or a stroke. Thank God.
Thank you, Bob and Brad! As always, very helpful and informative.
I watched with a couple of days ago, and in so much pain, I figured it wouldn't hurt to try it. OMG, I can't believe the immediate difference. Thank you!
Hi! What works for you? And how long was the recovery?
5 ?s
1) la it protected while it's healing?
2) r u retesting it n da morning?
3) r u working on da scar tissue?
4) r ur shoes worn out, inside arch support?
5) tight calve muscles?
Enjoy & b 🦶🏽 careful😉
You guys are so fun and I love all your help ❤❤❤
So grateful for you men, thanks! 🥰
Honestly when i heard about kinesiology tape, I was soooo skeptical. However I'm currently 2/2 muscle injuries fixed by it within a couple of days after having months of pain without. Great tips Bob and Brad, keep it up!!
Bob and Brad. Legends...
In their own minds.
great video !!! I have been very frustrated with this is sucks you guys are the best
Great help aa always you guys. Just noticed the start of pain on the middle of my heel. Stretches and taping are my next move. Better shoe insert are next. I'm a pickleballer and have a few playing partners who have had serious issues with PF.
You guys are so wonderful! It is easy to see why you are the most popular physical therapists online, if you don’t say so yourselves 🤣!
I appreciate all the helpful info! My PF has been killing me for almost 6 months and I’ve been to PT but you mentioned some things to try that I had not heard, like #5. One thing that I have found REALLY helpful that you left out, is using a frozen water bottle to roll under your foot the way you did with the tennis ball. The cold REALLY helps!!
Anyway, glad you were able to help your daughter and glad too that your kids appreciate you and show you with nice Christmas gifts lol!
You guys are the best. Thank you!
Saved me some money here, Ordering the tape now!
You guys are awesome. So informative and fun to watch.
For me, it was all about arch support. The right location in the shoe (for me, Nikes who puts the arch a bit forward; NEVER Reboks which could cripple me in under a minute. And for comfort a low-dye taping and ice. Love you guys!
Really struggling for last 2 weeks with PF, hurt doing rope jumping, can hardly walk, I am a server and haven’t been able to work cause of this, nor walk or work out in two weeks and exercise is my antidepressant! I am also single so no other source of income. Need prayers for healing however God chooses. Praying for you all too.
I've been dealing with it since December, and both of my jobs are on my feet walking/ lifting. Massage, stretching, calf raises, toe exercises have helped so much. I hope you've found methods that work for you too!
How are you now
@@Beherenow121 I have tried good feet insoles that were $1500 then orthotics made by my chiropractor for $400 slowly getting better
Thanks a lot Bob and Brad, I've got best watching today.
Thanks so much for this. I have been having issues for about 8 months and this is the first time I have heard multiple ways of treating the pain instead of you just don't stretch enough and it will go away with three magic stretches... I am starting this today!
My wife cured her planters fasciitis by taking off the orthopedics and walking around in her bare feet like we did throughout our history. As long as she followed the doctors recommendations she was constantly in pain and it was never getting better. A physiotherapist suggested she change her routine since it obviously wasn't working and he was correct. She hasn't mentioned PF in years now...
Stand up strait on floor exercises your toes move like you going scratch carpet it helps fast in and out move toes
After finally healing, if I feel a twinge I know my athletic shoes need replacing. So even if the shoes look okay, I replace them. It took two years to heal but all these things you’ve mentioned helped me: cross frictional massage (I had a PT for this), tennis ball, stretching and massaging the calves, wearing supportive shoes at all times.
Oh, that athletic tape looks so helpful! Thanks for sharing!
You guys are wonderful and full of knowledge! thank you I'll apply all those tip to my painful plantar fasciitis.
Regular yoga stretches really helps my tight ankle area as well as PF.
I wore a boot for a month and it stopped hurting. I did some super stretches and it really helped. I hear y’all how painful it is.
Thank you guys for a great video !
I agree with Patty below. I had plantar fasciitis too and went to my mom's podiatrist and had a mold of my feet and had Orthotics made and I wore these consistently for 6-months and pain went completely away. My heels bilat were so painful I thought I had heel spurs like my mom but x-rays eliminated that problem. But, I remember having to walk on the balls of my feet if I wasn't wearing boots to avoid stepping on a rock or other objects. Since mine healed I continued to always were boots with good arch support and/or super-feet inserts. Interesting how things have advanced to the tape being effectively used for numerous connective tissue issues.
I had plantar fascitis in both feet. It went away when I lost weight. But, it later came back. I realized it was from doing step aerobics, which I stopped doing shortly after I realized that was the real cause, along with having high, stiff arches. It took a few months for it to go away after I quit, but wearing Birkenstocks and Haflingers allowed me to walk with minimal pain, as did New Balance orthotic insoles in my athletic and regular shoes. Now, I don't wear shoes, unless I have to. Between that and stretching, I haven't had any foot pain. I don't even need the orthotics any more.
I have found great relief with overnight use of a Strasbourg sock. It was recommended by my sports medicine physician. It's basically a calf-length sock with a strap that connects the toe to a point just below the knee, holding the foot/ankle in flexion overnight. It nearly eliminates morning first-steps pain.
Tried for months. Didn't work for me.
still trying to
imagine being able to pull my toe to my knee 😂
This was very helpful! Thank you!
I'm in my mid 60s and a couple months ago I started with pain in my left heel. Through research, I discovered the problem. Since, I've tried several things and bought several things to try to fix my Plantar Fasciitis, or at least help with the pain. I stumbled on this vid and had never heard of this tape. THANK YOU! It's not (yet) cured, but sure feels better when I tape my heel. HOPING (beyond hope) that eventually it'll go away. Worse, when I was limping on the left, my hip on the right started to ache. So glad at least now, with tape, I can walk fairly normal and the hip pain is mostly/often reduced/gone, too.
I have high arches, so switching to SOLE insoles really helped a ton. I do still get occasional pain, but only briefly once in awhile. My main problem right now is that the ligaments around my Navicular bone hurt from doing curtsy lunges almost a year ago. It really hurts when I walk long distances, so maybe this taping method will help. I'll give it a try!
I developed Plantar Fasciitis working 40 hours a week on my feet on concrete. When it developed I took a whole 24 hours off (Was all I could afford) and went to urgent care where I was given some exercises and stretches to do. I knew this wasn't going to solve my pain quickly if at all so I started researching for other options. I ended up buying some Kuru shoes. SOLVED the issue and my plantar Fasciitis was gone in 2 weeks and has never come back. I don't even have to wear shoes at home.
Wow that's awesome, Can you please tell me what is Kuru shoes? I have a hard tile floor and I think that is the cause of my planters fashiitis.
Thanks Bob and Brad ,you guys are the best .👍
Thanks for your recommendations.
My podiatrist solved my Plantar Fasciitis+flat feet situation by switching me to Hoka brand shoes. These are the J frame sole and they stopped forcing my arch with these groundbreaking shoes. I was so impressed that I bought a second pair! Highly recommended!
They haven't helped me at all so far, over priced imo, almost broke my neck on wet concrete with them, but my brother likes them 🤷
Thanks guys. I have been dealing with this for a couple of months now and it's pretty aggravating. Since I am destined to be short, fat and Italian, I always strive to find some heathy solutions to any issues that come up.
Lay off the gabagoo
Rest, the graston technique and the velcrow boot all helped me
Great segment, thanks for al the information
I found that regularly going thru calf and ankle stretches provided the rehab that I needed after my Doctor had injected my foot with cortisone to reduce the inflammation in my plantar fascia. Strapping the foot then after the pain was gone I went to physical therapy and practiced the calf and ankle stretches. I still use those stretches when I feel the tightness in my calf starting back up. Very effective. I also wear orthotics in my running shoes for over pronation. Brooks has a specific style best for this issue. Replace orthotics every six months if used everyday.
THIS is usually the best treatment.
If only we'd have kept up with what we learned when we, well I, learned when I was young. I remember learning all those stretches, and exercises, etc. Well, there's no time like the present. Thanks to Bob and Brad for the new inspiration.
Hi Kay, which style? I coincidentally happen to be wearing a pair of Brooks sneakers so I’m curious. Bought them a while ago and probably with my high arches in mind. I know this was one of the brands my doctor did recommend along with the exercises.
@@smallfootprint2961 I hear you. Went through this in my late twenties and totally forgot to keep up with the exercises. Kids and life will do that to you. I’m healing again now but much slower now that I’m in my fifties but it is getting better- exercises, night brace and orthotics plus good shoes.
Great answer I’m practicing the same. Stretching and rolling out each day to help loosen muscles and help with the strain.
I had tried everything to get rid of PF. Saw a specialist. Tried expensive orthotics. Nothing worked. Finally decided to completely cut out almost all sugar/carbs. Pain went completely away within 3 wks, and I have no been both sugar free and pain free for 6 years. I assume it is due to low sugar intake helping to eliminate inflammation.
Thanks for sharing your experience. How about fruit? Did you cut out all of that too?
@@Chillpillspill I have never been a big fruit eater. Just never really been a fan of sweet tastes. I eat berries, like raspberries & strawberries, and low glycemic fruit like avocado, cucumber, zucchini. I eat a lot of avocado. I love it.
Ooh ! I am so glad to know that those zero drop shoes will strengthen my foot ! I have been wearing very padded Hoka shoes. Thanks for all you guys do !
Thank you Bob and Brad :) I’m sure this will help x
Strengthening exercises. I had PF a few years ago and was given stretches to do, it took 18 months to go. I had it in the other foot recently and was given single foot heel raises and balance exercises, it cleared up in a month.
What are those exercise you performed
hi Shilipa.
sorry not to reply sooner, I had difficulty accessing this thread from the email.
-place ball of your foot on a rolled up towel so that your ankle is slightly flexed.
-take the weight off your non working foot
-hold onto something to maintain your balance but don't push down with your hands. I use a tall chest of drawers.
-raise the heel of your working foot as far as you can and slowly lower it to the floor. see how many times you can do this. my physio said that the average for my age should be 21. I could only do 5 to start with!
-I do these exercises on the other foot as well. then go back to the bad foot and repeat. do 3 sets of heel raises on each foot.
-over time try and increase the number of heel raises, but only gradually. over 4 or 5 weeks I got upto 11. by which time my PF had gone.
I was also given a balance exercise. which was very useful in increasing leg strength and general balance.
-stand on one foot, put the sole of the other foot on the side of the working foot's knee. hold for a count of 30. repeat on the other leg. Go back to the first leg. Do three of these on each leg.
I did these exercises every day for a few months even after the PF had gone. now I try and do them once a week.
they are just generally good for balance and strength.
Good luck. I hope your PF goes soon.
I had it for about a year. It was not until I started stretching my hip flexors and my piriformes. My problem was at my hips, but the pain was in my foot. A good o'le hamstring stretch l by extended leg out while the other leg is on it knee. Touch your toes and at the same time, pitch your toes outward during the stretch.
Thanks so much
VERY HELPFUL INFO!!!!! Dealing with this right now. THANKS again!! (Jane)
Feel better Bob!
Going through it all now. It has been persistent for 6 months now. First time I have had such a long break in running and all. Getting back into it now. Thanks for the video!
Several years ago, my wife had PF and did all of the exercises and stretches and after 6 months or so, it went away. A couple of years later, I got it and was doing the shoe inserts, exercises and stretches. Finally watched a YT video where that guy said to feel your Achilles area and lower calf where you’ll probably find a knot that you need to message out. I found a knot in my Achilles area, messaged it out (it hurts to do so) and was walking fine right after that. Probably a year after my issue, my wife said her PF was acting up again. I grabbed her leg, found a knot, told her this is going to hurt, messaged it out and she couldn’t believe that it went away that quickly. Although she said that she thought about punching me, when I was messaging it 😊. Not going to say it will work in all cases, but it did for us.
Can you please share the link of the video?
@@shilpisaini4051 I looked, but I can't find it now. It was 8-10 years ago when I viewed it. All I can remember is that it was just a regular guy who didn't really claim to be a Physical Therapist. Back then, I must have viewed 30 videos before I stumbled upon it.
@@wskerber that's ok my dear. 👍
Thanks for this. Hope Bob is ok ❤❤❤
Thank you fellas I am always needing foot & calf relief ❤
My plantar fasciitis got much better with myofascial release and strengthenting the foot intrinsics with exercises. I also started wearing minimalist shoes and toe spacers in my shoes. Western shoes with their excess arch support and crowded toes make our feet weak.
Dealt with this for years in both feet. Did foot rolling, rok tape, supportive sleeves, foot strengthening and foot agility exercises. After hearing that what you eat can cause inflammation throughout the body, I also was dealing with tennis elbow and back pain. So I figured not eating something was free, what could it hurt? So I went wheat and added sugar free for 5 days. At the 48hr mark I got up out of bed and walked to the bathroom in ZERO PAIN. I have pulled my back here and there but not eating inflammatory foods eliminated my plantar fasciitis in 2 days, if someone told me I would have never believed them. I still do not eat wheat of any kind, nor soy, any type of sugars except berries or dark chocolate in small amounts. If it not meat or leaves/fruit I don’t eat it.
I think youre 100% bang on with this, sugar especially causes inflammation not just in your joints but everywhere. I personally notice knee pain and I cut out sugar for a week and it completely went away. no wonder people live with plantar fasciitis for month on end without healing is because they dont watch what they eat ..I'm a hypocrite because I have plantar fasciitis and I still eat foods that cause inflammation...but you're 100% right it's the diet
Yessss same here!!! I have fibromyalgia and tons of inflammation throughout my entire body... I recently changed my eating habits so that I avoid foods which can cause inflammation and I've already felt much better in just a week!! What we put in our bodies absolutely has profound effects on how we feel. So glad to see it's helping others out and I'm happy to know you're feeling better as well! ✊✊✊
@@gelarehmohebbi can I ask what you eat? My right heel is hurting 😫 so much!!
Hi Bob and Brad! You guys are awesome. I have had plantar fasciitis in the arch of my foot for as long as I can remember. It has recently progressed to my heels so I will be trying all these tips. Is it the same protocol for the painful spot in my arch?
Thx Y’all fixed my planter fasciitis, after 6 months of stretching 2-3 weeks of the massager, ice, tape we’re keys to recovery, and don’t get out of bed without a shoe on.
I had PF for a year, in the end I went to a clinic in London and had Platelet-rich plasma (PRP) therapy, it worked 100%.
I got severe plantar fasciitis and got little relief with special shoes or orthotics. I finally got better wearing Teva sandals and thick wool socks. I also got a pair of Dansko clogs a half size larger than my usual, also wore thick wool socks. Those measures plus night splints finally resolved my pain. I worked as a pediatrician and was on my feet 12 hours a day.
I have had plantar fasciitis (from playing tennis daily) for 6 months and I’ve tried everything. No relief 😮💨 in sight.
I am going to try all the remedies proffered in your video. Thanks. Fingers crossed 🤞 🦶 🙏
I had really good luck with photo bio modulation. An infrared flashlight purchased off eBay for less than $20. Illuminating the heels for 10 - 15 minutes a night. The flashlight claimed to be 8 watts, but it measured closer to 1.5 W consumption.
LED wavelength is 850nm.
Any videos for Achilles tendon pain?
Can’t wait to try these things. I’ve had this problem for over 6 months and nothing I’ve tried helps. I work in the trades so I just push through the pain till it loosens up because there’s nothing else I can do. Going to look at all 5!
Since I work at a desk I have a massage ball that I'm constantly using it to massage and I've seen some improvement . I don't wear a band like this but I use those elastic bandages going from the toes to the mid section of the shin . Tight enough to protect and provide comfort without impacting blood circulation . Wearing that bandage also helped me a lot with sports and walking since just after couple hours I'd have shooting pain on my foot completely impairing my walking ability .
I had plantar fasciitis for nearly a full year and was in excruciating pain! I have had it off and on through out my entire life. My aunt told me about vionic shoes and so I finally tried them! They changed my life! I haven’t been in pain since!!!
I got Vionic shoes as well. In the summer Skechers Reggae sandals have incredible support.
As supportive as Vionic has been for me, the Dansko Paisley Waterproof Suede Sneaker has changed my life. For me, it was very supportive, comfortable right out of the box. I noticed improvement the first time I stood in them.
Those that are talking about these shoes, do any of you have the pain in your heels? My pain is so bad in my heels and I used to be in medical so I use a golf ball, I do calf stretches, even went as far as supplements supposed to help and nothing is working
Amazing how one smallish piece of tissue in ones body can cause so much pain and mobility problems. I tore my fascia by bend and then reaching beyond comfort and snap, well over a year of constant pain whilst walking until I discovered you guys. Now I have even more ammunition. Thank you.
You guys are getting better, much more knowledgeable, by the way Altra shoes are the best!
Thank you I love yalls.
I had plantar fasciitis in both feet. After consistently fasting for 20 hrs a day both feet cleared up almost fully. (It took about 2 months. )
For five or six months following this alleviation from pain, I noticed that any time I ate a meal with any kind of wheat product included, the pain would come back. I could turn the pain on and off by avoiding wheat or eating wheat.
I don’t think that I had an allergy, but I do believe that there is something to be said for having a high level of saturation in your diet and then the body becomes inflamed until a significant change occurs in the body by significantly reducing the exposure to whatever might be creating inflammation. This is just my experience. I imagine that inflammation can come from a lot of different causes.
@@NoName88837 wow. Sounds like you have dealt with quite a lot. I’m so glad that you were able to make a connection that helped you with those major issues. I am glad that you feeling better.
@@NoName88837 I have watched a few of his videos, though I don’t think I’ve watched the one you are referring to here. I am so glad that you have gained seizure control through fasting and ketogenic diet. Epilepsy is close to my heart. My youngest son Fergus has epilepsy and while keto wasn’t an answer for him, I know multiple families that have had major breakthroughs with their kiddos because of the diet. I will definitely check out Dr Berg’s channe more thoroughly. Thank you for the tip.
Ohhhh, boy I luv bread.... coffee, and bagels, Ny style, cream cheese, and zooo on....so bread the culprit?
Will try 2morrow....
Antinflammitory diet is the way to go
Hello Bob and Brad, thank you very much for your plantar fasciitis series!
In August 2021 my foot started hurting and I'd hoped it would go away with some rest. The pain was very inconsistent, but I finally decided to go to my GP who took x-rays and had no idea what was wrong but gave me a boot and said RICE, which I did, but it didn't help. A month later I went to a podiatrist who prodded the ball of my foot and decided I had a stress fracture, wear the boot, it'll be healed in a few more weeks. When that didn't help after a couple more months, I went to another podiatrist who took more x-rays, then said I likely had a stress fracture and wasn't resting the foot enough and needed some extremely cushy shoes. I walked on those for 3 months and STILL had pain, so returned to the 2nd podiatrist who was confused took x-rays again (must not have even looked at the others) and proclaimed I had a-typical plantar fasciitis, but basically not how to get rid of it. Literally $1k later and I find your video. I did the stretches a couple days, then the deep tissue massage and really mashed into the ball of my foot. I could feel and hear crackling and the relief was almost immediate. I put ice on to avoid any swelling after. I continue to stretch my calves and ball of my foot and am amazed how much better I am!
Already I feel 90% better after only a week! No more pain at the end of the day!!! Thank you so much!!!
Same thing happened to me. Totally misdiagnosed. Mine was arthritis too. Had operation finally found a good doctor. He did surgery on my foot to get rid of arthritis. Still have pain in feet though. I’m on them a lot.