Thankful for Dr Angela! Now in my 3rd month & end of this very painful PF event, am able to start jogging/walking multiple miles again. Dr Angela, can not express my gratitude enough. I have been very active and physical my entire life, closing in on 70, this last PF event was very depressing to my spirit. R.I.C.E was litrally killing. me
I'm 54. What has helped my feet with havin P.F. is going barefoot as much as i can. And making sure to stretch out my arches, alot. Walking barefoot has strengthened my feet alot too. 😊
Great! Be sure you get a pair of wide toe box shoes and begin the strengthening and mobility protocols in my free guide. Dr. Angela www.drangelawalk.com/freeguide
No idea how i found you but glad as hell too! I get pain in the heel on my first step out of bed. Finally went to PT yesterday and was given all those movements mentioned. Stretching is key but not ovef do. I find that wearing slippers or sneakers actually gives me relief. I gof it from biking...over did it. Calfs are tight and heel but finding doing as instructed is helping. Thank you for this video!! Time to replay.
Hello Dr. Angela, I am so glad that I found your video to help my plantar fascitis. I am following your beginning exercises. I have a question. About 25 years ago I developed Morton Neuromas and have custom orthotics by a podiatrist. During the Pandemic I was not as out and about and didn't wear the orthotics in the house. Now I started to use them. I'd love to know your ideas on whether I should wear then or not. When I wasn't wearing them the neuromas didn't seem to bother me that much, but that could be that I just wasn't walking that much, I don't know.
Hi, Toni! I would consider transitioning slowly out of your orthotics. They won't help in the long run, and since you have already started going without them.... You may try metatarsal pads. They help more with neuromas, and wide toe box shoes, of course. Dr. Angela www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
Dr Angela…The thought of jumping rope is enough to bring this grown woman to tears! 😢The pain is so so awful, I can’t imagine!!! I ordered altras, and I plan to do the other exercises, and the one in another video and your guide with toe spacers…but that jumping rope is not even possible. I buckle in pain sometimes even if I softly walk wrong. I have it terrible in both feet, almost a year.
Ha! I totally get that. As your feet get stronger and less painful from the protocols in my guide, you may consider this more advanced technique. Dr. Angela
I am encouraged by the fact that other people have had PF for more than 10 years, I thought it was just me! I was of course prescribed orthotics and sturdy shoes, even very stiff walking boots 😱
Dr. Angela, thank you so much. I have had symptoms now for over 12 months. I did all old ways and actually caused PF in both feet, not just the left. I had started to apply heat and not ice 6 months ago, and it felt so much better. After seeing a short and going to your channel, I have improved soooo much I can walk on the teeadmill for 3 miles again without extreme pain, and my feet only need slight stretching in the am. I did purchase a pair of ALTRA women Solstice Xt 2, and they are amazing. THANK YOU SOOOOOOO MUCH!!!!❤
So far about 2 months, and I'm having good results with your plan. I haven't worn orthodics in 4 weeks. I took it slow weening off of them, as you said. I thought that I was stuck with those things forever. The foot stores just said replace to firmer ones each year! Also more supportive shoes, like you mentioned, Brooks, Merrils, etc.
Me too. My bladder is the size of an egg! If there was a cam recording my face while trying to stretch and rub my foot before “gently” hauling a$$ to the bathroom it would be hilarious. 😂
I've had chronic pf for about 2 years now. The advice on this channel is the best that I've come across yet. If you follow her general approach you will have success against pf. That said, recovery will take several months depending on how long you've had it.
Hi, The first step is to download my free guide. Get a pair of wide toe box shoes (Altras), and let me know how I can help! Dr. Angela www.drangelawalk.com/freeguide
Thank you! Here is the plantar fasciitis guide and approved shoe list you requested. Dr. Angela Free Guide: www.drangelawalk.com/freeguide Approved Shoe List: www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
Thank you for this video Dr Angela. I've been following your protocol for a few weeks now and noticing improvement. My question is about rebounding. I have been using my rebounder and I'm wondering if this is an equal or better option to jumping rope. I use my rebounder with toe separating socks.What do you think about rebounders and PF?
What do you think is better to prioritise: Stretching / flexibility Or increasing strength / muscle mass in the required areas - foot, ankle, achilles, calf muscles etc ?
Hi, Joyce! Here is the Plantar Fasciitis Guide & Approved Shoe List you requested. Let me know if you have any questions. Dr. Angela Free Guide: www.drangelawalk.com/freeguide Approved Shoe List: www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
Can Plantar Fasciitis come after a stroke? I seem to have developed mine after my minor stroke. I feel I walk differently, but when my therapist watched me walk she was not concerned. I am going to try your suggestions. Nothing has worked thus far.
appreciate your education! If we are feeling pain in the foot you would still recommend jumping on it? In the past there seems to be an emphasis on rest, but your thinking work through the pain?
You may start with some of the other exercises I recommend in my free guide first. As your feet get stronger and less painful, then try the hope. Dr. Angela www.drangelawalk.com/freeguide
CS restrict mobility. Massager is good for increasing circulation. Focus on improving strength and mobility to your foot and lower leg. Also, get wide toe box shoes. Dr. Angela www.drangelawalk.com/freeguide
What kind of spikes are good for playing baseball. I have a bad case of plantar after having a procedure for my Achilles. I need good spikes for grass and I made the mistake of wearing cushiony insoles and shoes and I'm now much worse😢. I'm trying your guide now and needing good spikes for when I get back out there
Try the Altra King MT. It's a trail shoe, but works well for baseball. 19mm stack height, zero drop and grippy soles. Dr. Angela Use the code: PFDOC20 for 20% off. www.altrarunning.com/en-us/trail/mens-king-mt-2/AL0A85S3.html?dwvar_AL0A85S3_color=000
My problem is that I have to get up several times during the night to use the bathroom, unfortunately. So, wearing the night splint helps for that reason. However, I just came across your program, and I'm going to try your techniques. Hoping it will help.
Hi! Thanks a great topic. It is often caused by short, tight calf muscles. When your calves are tight, your ankle movement (dorsiflexion) is limited. This leads to overpronation. More info in my guide. Dr. Angela www.drangelawalk.com/freeguide
I feel like I have transitioned from PF to Peroneal Tendinitis. I’ve been doing your exercises (admittedly, not as diligently as I could), and wearing zero drop shoes (transitional at this point) and using toe spreaders (game changer!!). However, while the PF seems to be abating, peroneal tendonitis seems to be flaring considerably. Do you have some advice, Dr. Angela? What might I be doing wrong to cause the flare?
It is common to have both disorders. Focus you fascial release on the peroneals, perform the calf raises with the ball, also add other exercises to increase peroneal strength with a theraband. I haven't made a video on that yet, but there are some good ones out there. Dr. Angela
Can your protocols be effective on a foot post plantar fasciotomy surgery? I had the endoscopic release about 9 months ago. Was progressing well but having foot pain again (and a little PF on my non surgery foot too). My foot feels week and tight after surgery and can't go long without arch support. Thank you for the information!!
Yes, you need to rebuild the strength in your feet. Also, the fascial release technique will help diminish the scar tissue from the surgery. Dr. Angela Free Guide: www.drangelawalk.com/freeguide
My heel problem doesn't quite fit the definition of PF. I'm fine getting out of bed and all day if I don't do much. But when I'm golfing, both walking AND on a power cart, as the game goes on, my heel gets increasingly sore and will stay that way, usually until the next morning when its fine again. If I golf two days in a row, the pain starts earlier. I will try to find some more appropriate golf shoes but maybe I don't have PF but some other issue? Pressing my fingers on the heel - no pain - before golfing. I have download your excellent guide and have started the exercises.
It may be your gold shoes. They typically have narrow toe boxes. Consider different shoes. I have a couple of options on my Approved Shoe List. Dr. Angela www.drangelawalk.com/freeguide
@@theplantarfasciitisdoc Thank you for the reply Dr. Angela. I did switch to a pair of golf shoes I have with a wide toe box yesterday. They do have substantial heel drop and arch support though. I have done some scraping and dynamic stretching and I think I see a bit of improvement already! I also ordered a pair of Altra Superior 6 (based on what you wear for Pickleball :) )- arriving today. However golf shoes need to be waterproof most days. Thank you for your help - I thinking it is going to work (cross fingers)
I’ve had PF now for about 3 months and been doing everything you recommend against with no relief. I’m going to give your method a try. I CrossFit 3-4 times a week so lots of running, jumping, lunges, burpees etc. I’ve been avoiding all of those but still doing weighted squats, deadlifts, etc. What exercises should I stay away from? It’s a stationary bike in rowing machine OK?
Hi thankyou for the advice, it goes against everything ive been told by drs . But thats not helped at all so im going to follow your advice. Please can you tell me how long do you wear toespacers for ? Thankyou
Thank you. Give it a go. Let me know if you have questions along the way. Wear toe spacers for 10 minutes a day and increase wear time every few days. Dr. Angela www.drangelawalk.com/freeguide
I have plantar fasciitis and also Ledderhose disease on the same foot. The fibroma grew first and then I got the plantar fasciitis. They both affect the fascia but both have separate treatment solutions. What are my options?
Hi, Gail! My protocol will def. help the PF, but fibromas may or may not diminish with fascial release. You can work on them with very light pressure. Dr. Angela www.drangelawalk.com/freeguide
Sketchers didn't make my approved shoe list bc of the narrow toe box and heel elevation. Try a pair of Altras or Topo Athletic. Dr. Angela www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
By walking barefoot and/or walking with minimal cushioning create more stress and tears if the of ligaments? And if so, would this create more severe and/or prolonged symptoms?
Take a slow progressive approach to walking barefoot. Begin with only a few minutes a day. Starting to strengthen your foot with specific exercises first would also help. Thanks for the question. Dr. Angela www.drangelawalk.com/freeguide
I was a busy mom for 20 some years, my kids are finally grown and we moved to a state where I can hike with lots of hills and mountains. I’ve been hiking and intermittent fasting going on four years and have lost about 35 pounds. I am at my ideal weight now. I had to have knee surgery last September because I tore my intermediate meniscus in my right knee. Now my right foot is experiencing plantar fasciitis symptoms. I am wondering if there is a connection between becoming weak during my recovery and the plantar fasciitis symptoms. I went to a regular foot doctor and she prescribed the exact things that you say not to do. She made no connection between my surgery and my foot pain. I hike Altra Loan Peak 6 and Timp 5, I love them, I was working in HOKAS Mache 5 all day long. Is my thinking correct? That the recovery of eight weeks of not doing much of anything and wearing HOKAS probably what did me in? I have switched to Altra’s walking shoe at work and my toes don’t hurt anymore. I am beginning your exercises and do not plan on going back to that doctor. I thank God I came across your video. I hope your regiment helps me. I can’t tell you how much I love hiking. I would be crushed if I could no longer do it. I am 52 and was feeling amazing until this happened.😢
Yes, you likely had an awkward gait from the knee pain, then repair and that placed added stress on your foot. So happy to see you transitioned to Altras. Be consistent with the strengthening protocols in my guide. You will see results with your PF. Dr. Angela www.drangelawalk.com/freeguide
Hey there, Dr. Angela . . . . I have a wretched case of PF in my left foot . . . but I am following your advice - doing the stretches you recommend, walking barefoot (when possible), and I have ordered two pairs of zero-sole shoes. --- I really, really need to recover from this.
@@theplantarfasciitisdoc Well, I am supposed to see a podiatrist in two days. I'm really worried that he/she will suggest conventional methods (shoe inserts, etc.) . . . but I am going to continue on your program. The only reason I'm seeing the podiatrist is that he/she will surely order an x-ray, and I just want to be sure I don't have a heel spur or whatever else, etc. Meanwhile, I'm waiting for my Vivo Barefoot shoes o arrive.
Thankyou so much for this video. I definitely have plantar fascitis as I have all 3 of the symptoms. I also have 2 plantar fibroma on my soles, extremely painful feet. Touching the fibroma isn't painful but heel and sides of foot are painful. Do you think the pain could be radiating pain from the fibroma or fascitis? My doctors appear to have very little knowledge, told me they were ganglion cysts until a scan showed fibromas x
Yes, fibromas and GC are two very different things. Glad you got the proper diagnosis. It sounds like PF and fibromas. You can begin the protocols in my guide for the PF. The fascial release on the fibromas (very lightly) may soften them up and may reduce the size, but will not disperse them completely. Dr. Angela www.drangelawalk.com/freeguide
Hi, Donna! I'm a pickleball FREEK! Ha! I play in the Altra Solstice and Superior. The Lems Primal Zen and Eco, and Topo ST-5. You can find these options on my Approved Shoe List. Let me know which ones you pick!! Dr. Angela Approved Shoe List: www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
Good question. I would avoid restricting movement and focus on the strengthening and mobility protocols in my guide. Dr. Angela www.drangelawalk.com/freeguide
That could be posterior tibial tendon disorder. Read below, and see if that is a better fit for your symptoms. Dr. Angela www.drangelawalk.com/post/posterior-tibialis-tendonitis-vs-plantar-fasciitis
I complicated things a couple of days ago. I stepped off a step, my ankle rolled as I was stepping and I broke my left fibula by my ankle. My right foot is the side that has been giving me the most pain now has to compensate for my broken foot.
Hi! It depends on the severity. I would begin to strengthen your feet and lower leg with the exercises in my guide. Also, consider a pair of wide toe box shoes (Altras) for walking. Dr. Angela www.drangelawalk.com/freeguide
I'm an avid PB player. I wear the Altra Solstice or Superior. Topo ST-5, or Lems. More info here. Dr. Angela www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
If someone was cycling regularly and then abruptly stopped for about three weeks could that bring on plantar fasciitis? I rode my bike yesterday after this break and paid some attention to what my legs were doing, and I could feel that my calf muscles were being stretched as I pedaled.
It's so hard to say what caused your PF. It could be your cycling shoes, changing your cycling stride, or tight calf muscles. The Nikes are narrow at the toe. Dr. Angela
Yes, socks can restrict your toe splay just like shoes. I wear toe socks. Amazon has some good ones. I have a few options at the bottom of my Approved Shoe List. Dr. Angela www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
I think what caused my P.F. was bouncing on my rebounder after not exercising in over a year. I've also heard that barefoot shoes are not good for seniors because our fascia is already weakened. Its been a month and my P.F. is still painful yet I'm anxious to start exercising again.
Yes, if your foot and leg muscles are not conditioned to this type of exercise, it could aggravate the soft tissues. Start the exercises in my guide. You will see results with consistent efforts. Dr. Angela Free Guide: www.drangelawalk.com/freeguide
hello. what if i only have the 1st sign and cannot apply weight to my middle foot (arch area) since i was running and smashed my foot 2 weeks ago? is it still likely to be PF?
Be sure you get an accurate diagnosis and eliminate a stress fracture. If you have PF, the protocols in my guide will help you rehab your foot. Dr. Angela www.drangelawalk.com/freeguide
PF is more localized at the inside aspect/bottom of the heel, but it sounds like Achilles Tendonitis. You can benefit from the exercises in my free guide. Get a pair of Altras. Dr. Angela www.drangelawalk.com/freeguide
I'll tell you, I was starting to suffer from Plantar Fasciitis, and looked at different videos and treatments online, and you know what seemed to do the trick?....just backing off the running a bit. I know not everyone on here runs, but one thing I learned is that getting injured is often your body saying, "Back the heck off a bit", when I cut back the mileage a bit, in combination with a little stretching, and massaging everything started to improve (knock on wood). So if you are preparing for a marathon, or a bike race, or whatever, and you get hurt, consider backing off a bit, even though you probably don't want to. Just my two cents.
I feel some lack of information here. I studied something about zero drop shoes and it is suited to forefoot strike, but not for heel strike. How would it be resolved with PF with heel strike? how does zero drop works with to fix PF? I want to understand how it helps the problem. thanks
Good question. Zero drop is the term used for footwear with no elevation of the heel. Heel elevation is a damaging features that leads to chronic shortening of the heel cord (calf and achilles) and excessive stress on the forefoot. There IS NO evidence to support this feature with either type of gait strike. Dr. Angela
@theplantarfasciitisdoc I see. I think zero drop is best suited for mid foot and forefoot. I see a lot of witness saying that. So, I can't buy your story after all since yours is NO evidence either. But thanks for feed back and sharing
I've been on the PF track for years. Good/not good. Seasonal bookkeeper- so when Im working a lot, it goes bad. Just the opposite of what it seems like it should be. It seems like the rest off of it would be good but its bad, very bad. Anyways, I had an ultrasound and its thick. Dr wants to do a topaz procedure. Any recommendations on that?
Sitting leads to short, tight calf muscles.. Short calves leads to PF. I would focus on improving strength and mobility in your foot and calf. Dr. A www.drangelawalk.com/freeguide
Hi, Helen! Jumping would be more advanced I suppose. I do have exercises in my program to strengthen your feet and lower leg for beginners. Dr. Angela www.drangelawalk.com/freeguide
@@theplantarfasciitisdoc Dear Angela, I am deeply touched that you answered. I have been in pain since February. I am surprised as I am very flexible and do so much yoga and swimming, an yet…. I went thriugh shock wave therapy, acupuncture, massages, magnet therapy, physiotherapy, orthopedic shoes, soles but refused prednezalone because I fear weight gain. You are my last hope. I downloaded your guide, bought toe spacers and began your exercises.
Be sure you are wearing cycling shoes with a wider toe box. I have few options on my Approved Shoe List. Dr. Angela www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
What about when the food is painful bu not when streching big toe or pressing the heel. Otherwise, impossible to move, so much aching, also heel is aching on the outside surface - everything hurts - up, down, front and back of both feet/heel.
Hard to diagnose you here, but once you get confirmation of PF, you will benefit from the exercises in my free guide. Dr. Angela www.drangelawalk.com/freeguide
Yes! It is the same action as leg hops or jumping rope. I would start with just a few minutes at a time. Developing foot strength is a slow roll. Dr. Angela
@@theplantarfasciitisdoc I was doing 15 minutes of rebounding every morning for a year but had to stop 3 months ago due to pf. I tried to do 5 minutes last week but my foot was very painful afterwards. Should I just keep trying?
So you are telling me that the 150 dollar asics runner shoes I just bought wont be good for my heel cord issues(I dont think I have plantars as it only hurts on outside of left heel where tendon attaches)? Everyone claims they are a amazing on amazon. They feel so much better then the 60 dollar asics I had before that. I walk about 13k steps per day. I do the calf stretches and what not all the time.
The toe box is too narrow for our feet to function normally. Also, the elevation of the heel isn't helping your heel cord issue. Dr. Angela www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
@@theplantarfasciitisdoc I got the size ten wide though. Would wide help the toe box? My toes feel amazing and spread in them. How on earth do they sell runners shoes that would be bad for your toe box when the shoes are literally designed for people to run marathons and what not? This doesn't make any sense to me.
Hi, Donna! Here is the plantar fasciitis home recovery guide you requested. Let me know if you have any questions. Dr. Angela www.drangelawalk.com/freeguide
Spurs aren't typically the source of your pain. I'll link one of my posts below that explains that. Dr. Angela www.drangelawalk.com/post/do-i-have-a-heel-spur-or-plantar-fasciitis
Hi, Dianna! Here is the Plantar Fasciitis Home Guide you requested. Let me know if you have any questions. Dr. Angela Free Guide: www.drangelawalk.com/freeguide Approved Shoe List: www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
Yes, it's an advanced technique. Start with the introductory exercises in my guide. Let me know if you have questions. Dr. Angela Free Guide: www.drangelawalk.com/freeguide
Hi! I have cooks and chefs on my facebook group page. They have found Trail shoes to work the best. Altra has a few options. Dr. Angela www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
![BEST Heel Spur Pain Treatments [Causes, Exercises & Remedies]](http://i.ytimg.com/vi/2rrt4xkeBiQ/mqdefault.jpg)
After several months on your program, I am 99% pain free. Seriously, you helped me so much with your advice. Thank you!
Wonderful!
Thankful for Dr Angela!
Now in my 3rd month & end of this very painful PF event, am able to start jogging/walking multiple miles again.
Dr Angela, can not express my gratitude enough.
I have been very active and physical my entire life, closing in on 70, this last PF event was very depressing to my spirit.
R.I.C.E was litrally killing. me
YES!!!! Thanks for sharing this! Dr. Angela
I'm 54. What has helped my feet with havin P.F. is going barefoot as much as i can. And making sure to stretch out my arches, alot. Walking barefoot has strengthened my feet alot too. 😊
Great! Be sure you get a pair of wide toe box shoes and begin the strengthening and mobility protocols in my free guide. Dr. Angela
www.drangelawalk.com/freeguide
No idea how i found you but glad as hell too! I get pain in the heel on my first step out of bed. Finally went to PT yesterday and was given all those movements mentioned. Stretching is key but not ovef do. I find that wearing slippers or sneakers actually gives me relief. I gof it from biking...over did it. Calfs are tight and heel but finding doing as instructed is helping. Thank you for this video!! Time to replay.
Thank you...
Hello Dr. Angela, I am so glad that I found your video to help my plantar fascitis. I am following your beginning exercises. I have a question. About 25 years ago I developed Morton Neuromas and have custom orthotics by a podiatrist. During the Pandemic I was not as out and about and didn't wear the orthotics in the house. Now I started to use them.
I'd love to know your ideas on whether I should wear then or not. When I wasn't wearing them the neuromas didn't seem to bother me that much, but that could be that I just wasn't walking that much, I don't know.
Hi, Toni! I would consider transitioning slowly out of your orthotics. They won't help in the long run, and since you have already started going without them.... You may try metatarsal pads. They help more with neuromas, and wide toe box shoes, of course. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
Dr Angela…The thought of jumping rope is enough to bring this grown woman to tears! 😢The pain is so so awful, I can’t imagine!!!
I ordered altras, and I plan to do the other exercises, and the one in another video and your guide with toe spacers…but that jumping rope is not even possible. I buckle in pain sometimes even if I softly walk wrong.
I have it terrible in both feet, almost a year.
Ha! I totally get that. As your feet get stronger and less painful from the protocols in my guide, you may consider this more advanced technique. Dr. Angela
I am encouraged by the fact that other people have had PF for more than 10 years, I thought it was just me! I was of course prescribed orthotics and sturdy shoes, even very stiff walking boots 😱
Thanks for sending me this link. I just started having symptoms of this problem and am already working on your solutions. I let you know how it goes!
Great! Keep me posted! Dr. A
Dr. Angela, thank you so much. I have had symptoms now for over 12 months. I did all old ways and actually caused PF in both feet, not just the left. I had started to apply heat and not ice 6 months ago, and it felt so much better.
After seeing a short and going to your channel, I have improved soooo much I can walk on the teeadmill for 3 miles again without extreme pain, and my feet only need slight stretching in the am. I did purchase a pair of ALTRA women Solstice Xt 2, and they are amazing.
THANK YOU SOOOOOOO MUCH!!!!❤
YES!!! 🙌‼️ Thanks for sharing this with me. Dr. Angela P.S. I have 3 pairs of the solstice. Love them
So far about 2 months, and I'm having good results with your plan. I haven't worn orthodics in 4 weeks. I took it slow weening off of them, as you said. I thought that I was stuck with those things forever. The foot stores just said replace to firmer ones each year! Also more supportive shoes, like you mentioned, Brooks, Merrils, etc.
Yes! Good for you! Dr. Angela
Very helpful.excellent explanation
Thank you!
I'm old. When I wake up I don't have a few minutes to sit in bed stretching before I have to get to the bathroom!
Ha! Same here. I'm always racing to kitchen for my first cup of coffee and to let my pups out. Dr. Angela
That’s me! It’s like I can’t do exercises this long 😂
You could wear some supportive slippers until you are able to stretch, to avoid the initial morning pain.
I need the exercises just to walk in the morning.
Me too. My bladder is the size of an egg! If there was a cam recording my face while trying to stretch and rub my foot before “gently” hauling a$$ to the bathroom it would be hilarious. 😂
I've had chronic pf for about 2 years now. The advice on this channel is the best that I've come across yet. If you follow her general approach you will have success against pf. That said, recovery will take several months depending on how long you've had it.
Thank you! Yes, i agree. Recovery is based on severity and length of time with the condition. Dr. A
I have plantar fasciitis tear six month ago, please recommend how to solve the problem.
Hi, The first step is to download my free guide. Get a pair of wide toe box shoes (Altras), and let me know how I can help! Dr. Angela
www.drangelawalk.com/freeguide
Please send me guides on buying shoes. This is awesome. Thank you 😊
I'm in so much pain right now, I just miss doing my daily runs.
Thank you! Here is the plantar fasciitis guide and approved shoe list you requested. Dr. Angela
Free Guide: www.drangelawalk.com/freeguide
Approved Shoe List: www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
Thank you for this video Dr Angela. I've been following your protocol for a few weeks now and noticing improvement. My question is about rebounding. I have been using my rebounder and I'm wondering if this is an equal or better option to jumping rope. I use my rebounder with toe separating socks.What do you think about rebounders and PF?
Yes, love the rebounder for foot and leg strength. Dr. A
This is what caused my pf. I must have had weakness in my calf
What do you think is better to prioritise:
Stretching / flexibility Or increasing strength / muscle mass in the required areas - foot, ankle, achilles, calf muscles etc ?
Increasing strength in your foot and calf. No doubt. Good question. Dr. Angela
Please send me the free guide. Thanks much
Hi, Joyce! Here is the Plantar Fasciitis Guide & Approved Shoe List you requested. Let me know if you have any questions. Dr. Angela
Free Guide: www.drangelawalk.com/freeguide
Approved Shoe List: www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
Can Plantar Fasciitis come after a stroke? I seem to have developed mine after my minor stroke. I feel I walk differently, but when my therapist watched me walk she was not concerned. I am going to try your suggestions. Nothing has worked thus far.
PF can develop from altered gait patterns. Give them a go. Let me know if I can help. Dr. Angela
www.drangealwalk.com/freeguide
I did some stretches and felt better in the next couple of days
Great!
appreciate your education! If we are feeling pain in the foot you would still recommend jumping on it? In the past there seems to be an emphasis on rest, but your thinking work through the pain?
You may start with some of the other exercises I recommend in my free guide first. As your feet get stronger and less painful, then try the hope. Dr. Angela
www.drangelawalk.com/freeguide
Thank you for the info, will give it a try. How do you feel about the compression sleeves and a percussive massager?
CS restrict mobility. Massager is good for increasing circulation. Focus on improving strength and mobility to your foot and lower leg. Also, get wide toe box shoes. Dr. Angela
www.drangelawalk.com/freeguide
What kind of spikes are good for playing baseball. I have a bad case of plantar after having a procedure for my Achilles. I need good spikes for grass and I made the mistake of wearing cushiony insoles and shoes and I'm now much worse😢. I'm trying your guide now and needing good spikes for when I get back out there
Try the Altra King MT. It's a trail shoe, but works well for baseball. 19mm stack height, zero drop and grippy soles. Dr. Angela Use the code: PFDOC20 for 20% off.
www.altrarunning.com/en-us/trail/mens-king-mt-2/AL0A85S3.html?dwvar_AL0A85S3_color=000
My problem is that I have to get up several times during the night to use the bathroom, unfortunately. So, wearing the night splint helps for that reason. However, I just came across your program, and I'm going to try your techniques. Hoping it will help.
I understand. That's great. Give it a go. Let me know how it goes. Dr. Angela
www.drangelawalk.com/freeguide
I am a severe overpronation. Could you please teach more about this topic?
Hi! Thanks a great topic. It is often caused by short, tight calf muscles. When your calves are tight, your ankle movement (dorsiflexion) is limited. This leads to overpronation. More info in my guide. Dr. Angela
www.drangelawalk.com/freeguide
I feel like I have transitioned from PF to Peroneal Tendinitis. I’ve been doing your exercises (admittedly, not as diligently as I could), and wearing zero drop shoes (transitional at this point) and using toe spreaders (game changer!!). However, while the PF seems to be abating, peroneal tendonitis seems to be flaring considerably. Do you have some advice, Dr. Angela? What might I be doing wrong to cause the flare?
It is common to have both disorders. Focus you fascial release on the peroneals, perform the calf raises with the ball, also add other exercises to increase peroneal strength with a theraband. I haven't made a video on that yet, but there are some good ones out there. Dr. Angela
Can your protocols be effective on a foot post plantar fasciotomy surgery? I had the endoscopic release about 9 months ago. Was progressing well but having foot pain again (and a little PF on my non surgery foot too). My foot feels week and tight after surgery and can't go long without arch support. Thank you for the information!!
Yes, you need to rebuild the strength in your feet. Also, the fascial release technique will help diminish the scar tissue from the surgery. Dr. Angela
Free Guide: www.drangelawalk.com/freeguide
@@theplantarfasciitisdoc Thank for the reply! This gives me hope to get past all of this.
My heel problem doesn't quite fit the definition of PF. I'm fine getting out of bed and all day if I don't do much. But when I'm golfing, both walking AND on a power cart, as the game goes on, my heel gets increasingly sore and will stay that way, usually until the next morning when its fine again. If I golf two days in a row, the pain starts earlier. I will try to find some more appropriate golf shoes but maybe I don't have PF but some other issue? Pressing my fingers on the heel - no pain - before golfing. I have download your excellent guide and have started the exercises.
It may be your gold shoes. They typically have narrow toe boxes. Consider different shoes. I have a couple of options on my Approved Shoe List. Dr. Angela
www.drangelawalk.com/freeguide
@@theplantarfasciitisdoc Thank you for the reply Dr. Angela. I did switch to a pair of golf shoes I have with a wide toe box yesterday. They do have substantial heel drop and arch support though. I have done some scraping and dynamic stretching and I think I see a bit of improvement already!
I also ordered a pair of Altra Superior 6 (based on what you wear for Pickleball :) )- arriving today. However golf shoes need to be waterproof most days. Thank you for your help - I thinking it is going to work (cross fingers)
I’ve had PF now for about 3 months and been doing everything you recommend against with no relief. I’m going to give your method a try. I CrossFit 3-4 times a week so lots of running, jumping, lunges, burpees etc. I’ve been avoiding all of those but still doing weighted squats, deadlifts, etc. What exercises should I stay away from? It’s a stationary bike in rowing machine OK?
Cycling, rowing, swimming are great options. Thanks for giving my program a go. Dr. Angela
www.drangelawalk.com/freeguide
I have a budging disc that caused my heel pain. Can i use the same exercises on this video?
No, these exercises help to manage PF, not a disc issue. If you have PF and low back pain, they can help. Dr. Angela
Hi thankyou for the advice, it goes against everything ive been told by drs . But thats not helped at all so im going to follow your advice. Please can you tell me how long do you wear toespacers for ? Thankyou
Thank you. Give it a go. Let me know if you have questions along the way. Wear toe spacers for 10 minutes a day and increase wear time every few days. Dr. Angela
www.drangelawalk.com/freeguide
Which brand do you recommend for standing on concrete all day ?? I just got the Xero and they feel terrible!!
I would try a pair of Altras. They have more cushioning. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
I have plantar fasciitis and also Ledderhose disease on the same foot. The fibroma grew first and then I got the plantar fasciitis. They both affect the fascia but both have separate treatment solutions. What are my options?
Hi, Gail! My protocol will def. help the PF, but fibromas may or may not diminish with fascial release. You can work on them with very light pressure. Dr. Angela
www.drangelawalk.com/freeguide
How do you feel about Sketchers? I wear those.
Sketchers didn't make my approved shoe list bc of the narrow toe box and heel elevation. Try a pair of Altras or Topo Athletic. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
By walking barefoot and/or walking with minimal cushioning create more stress and tears if the of ligaments? And if so, would this create more severe and/or prolonged symptoms?
Take a slow progressive approach to walking barefoot. Begin with only a few minutes a day. Starting to strengthen your foot with specific exercises first would also help. Thanks for the question. Dr. Angela
www.drangelawalk.com/freeguide
Sounds good, I'm going to try it today, thank you
Great! Let me know how they work for you. Dr. Angela
www.drangelawalk.com/freeguide
I was a busy mom for 20 some years, my kids are finally grown and we moved to a state where I can hike with lots of hills and mountains. I’ve been hiking and intermittent fasting going on four years and have lost about 35 pounds. I am at my ideal weight now. I had to have knee surgery last September because I tore my intermediate meniscus in my right knee. Now my right foot is experiencing plantar fasciitis symptoms. I am wondering if there is a connection between becoming weak during my recovery and the plantar fasciitis symptoms. I went to a regular foot doctor and she prescribed the exact things that you say not to do. She made no connection between my surgery and my foot pain. I hike Altra Loan Peak 6 and Timp 5, I love them, I was working in HOKAS Mache 5 all day long. Is my thinking correct? That the recovery of eight weeks of not doing much of anything and wearing HOKAS probably what did me in? I have switched to Altra’s walking shoe at work and my toes don’t hurt anymore. I am beginning your exercises and do not plan on going back to that doctor. I thank God I came across your video. I hope your regiment helps me. I can’t tell you how much I love hiking. I would be crushed if I could no longer do it. I am 52 and was feeling amazing until this happened.😢
Yes, you likely had an awkward gait from the knee pain, then repair and that placed added stress on your foot. So happy to see you transitioned to Altras. Be consistent with the strengthening protocols in my guide. You will see results with your PF. Dr. Angela
www.drangelawalk.com/freeguide
@@theplantarfasciitisdoc 😊 thank you
@@theplantarfasciitisdoc should I stop hiking until the pain goes away?
I have a massage gun and I am using it to massage and stretch my foot and calf.
Great. Keep doing that, but incorporate the strengthening protocols in my guide. Dr. Angela
www.drangelawalk.com/freeguide
Please tell me how long you can walk with pf
Hi Dr. I have pf since two years. I work stand up cause I’m recepcionist in a hotel. What shoes recomend for work ?
Hi, Paula! I have a few options for dress shoes on my Approved Shoe List. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
Hey there, Dr. Angela . . . . I have a wretched case of PF in my left foot . . . but I am following your advice - doing the stretches you recommend, walking barefoot (when possible), and I have ordered two pairs of zero-sole shoes. --- I really, really need to recover from this.
Great! Let me know how I can help. Dr. A
@@theplantarfasciitisdoc Well, I am supposed to see a podiatrist in two days. I'm really worried that he/she will suggest conventional methods (shoe inserts, etc.) . . . but I am going to continue on your program. The only reason I'm seeing the podiatrist is that he/she will surely order an x-ray, and I just want to be sure I don't have a heel spur or whatever else, etc.
Meanwhile, I'm waiting for my Vivo Barefoot shoes o arrive.
Thankyou so much for this video. I definitely have plantar fascitis as I have all 3 of the symptoms. I also have 2 plantar fibroma on my soles, extremely painful feet. Touching the fibroma isn't painful but heel and sides of foot are painful. Do you think the pain could be radiating pain from the fibroma or fascitis? My doctors appear to have very little knowledge, told me they were ganglion cysts until a scan showed fibromas x
Yes, fibromas and GC are two very different things. Glad you got the proper diagnosis. It sounds like PF and fibromas. You can begin the protocols in my guide for the PF. The fascial release on the fibromas (very lightly) may soften them up and may reduce the size, but will not disperse them completely. Dr. Angela
www.drangelawalk.com/freeguide
Hi doctor ,thanks for you videos
Just want to check about kenkoh foot wear is good for pf
They would work for now. Eventually, you want shoes without arch support. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
I recently started playing pickleball. What is the best brand for a court shoe
Hi, Donna! I'm a pickleball FREEK! Ha! I play in the Altra Solstice and Superior. The Lems Primal Zen and Eco, and Topo ST-5. You can find these options on my Approved Shoe List. Let me know which ones you pick!! Dr. Angela
Approved Shoe List: www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
Just ordered the Lems Eco. Can’t wait to play in them!
Any opinions on the Koprez sleeve to help with pf? Thanks!!!
Good question. I would avoid restricting movement and focus on the strengthening and mobility protocols in my guide. Dr. Angela
www.drangelawalk.com/freeguide
@@theplantarfasciitisdoc thank you! And thank you for helping us find our way back to a pain free life!
I'm doing your exercises from your booklet but the calf soreness is on the medial side of the calf not the lateral (peronial) muscle.
That could be posterior tibial tendon disorder. Read below, and see if that is a better fit for your symptoms. Dr. Angela
www.drangelawalk.com/post/posterior-tibialis-tendonitis-vs-plantar-fasciitis
I complicated things a couple of days ago. I stepped off a step, my ankle rolled as I was stepping and I broke my left fibula by my ankle. My right foot is the side that has been giving me the most pain now has to compensate for my broken foot.
Oh, gosh. I am so sorry. Get healed up from the fracture, then get busy strengthening your feet 💪🦶. Dr. Angela
Can i go for walking with pf and fibromas
Hi! It depends on the severity. I would begin to strengthen your feet and lower leg with the exercises in my guide. Also, consider a pair of wide toe box shoes (Altras) for walking. Dr. Angela
www.drangelawalk.com/freeguide
Tq mam.....god bless u....This is glory from india❤️
This helped me immediately..1st time no pain when I get put of bed
!!@
That is SO great!!
What do you suggest for pickleball shoes? As I wear all NewBalance fresh foam for hard court and my heel hurts. when I play
I'm an avid PB player. I wear the Altra Solstice or Superior. Topo ST-5, or Lems. More info here. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
If someone was cycling regularly and then abruptly stopped for about three weeks could that bring on plantar fasciitis? I rode my bike yesterday after this break and paid some attention to what my legs were doing, and I could feel that my calf muscles were being stretched as I pedaled.
It's so hard to say what caused your PF. It could be your cycling shoes, changing your cycling stride, or tight calf muscles. The Nikes are narrow at the toe. Dr. Angela
What socks do you recommend? That’s a big problem for me. Because all the socks squeeze my toes.
Yes, socks can restrict your toe splay just like shoes. I wear toe socks. Amazon has some good ones. I have a few options at the bottom of my Approved Shoe List. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
My left heel hurts all the time … and left knee. (wearing western boots over past 8 yrs have caused it and age ) going to try
Yes, cowboy boots are the worst! Dr. Angela
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
I think what caused my P.F. was bouncing on my rebounder after not exercising in over a year. I've also heard that barefoot shoes are not good for seniors because our fascia is already weakened. Its been a month and my P.F. is still painful yet I'm anxious to start exercising again.
Yes, if your foot and leg muscles are not conditioned to this type of exercise, it could aggravate the soft tissues. Start the exercises in my guide. You will see results with consistent efforts. Dr. Angela
Free Guide: www.drangelawalk.com/freeguide
hello. what if i only have the 1st sign and cannot apply weight to my middle foot (arch area) since i was running and smashed my foot 2 weeks ago? is it still likely to be PF?
Be sure you get an accurate diagnosis and eliminate a stress fracture. If you have PF, the protocols in my guide will help you rehab your foot. Dr. Angela
www.drangelawalk.com/freeguide
Does PF affect both sides of the foot right above the heel near the Achilles tendon? Have morning pain in both feet in this area going up my calf.
PF is more localized at the inside aspect/bottom of the heel, but it sounds like Achilles Tendonitis. You can benefit from the exercises in my free guide. Get a pair of Altras. Dr. Angela
www.drangelawalk.com/freeguide
I'll tell you, I was starting to suffer from Plantar Fasciitis, and looked at different videos and treatments online, and you know what seemed to do the trick?....just backing off the running a bit. I know not everyone on here runs, but one thing I learned is that getting injured is often your body saying, "Back the heck off a bit", when I cut back the mileage a bit, in combination with a little stretching, and massaging everything started to improve (knock on wood). So if you are preparing for a marathon, or a bike race, or whatever, and you get hurt, consider backing off a bit, even though you probably don't want to. Just my two cents.
Yes, good for you. Good approach! Dr. Angela
I feel some lack of information here. I studied something about zero drop shoes and it is suited to forefoot strike, but not for heel strike. How would it be resolved with PF with heel strike? how does zero drop works with to fix PF? I want to understand how it helps the problem. thanks
Good question. Zero drop is the term used for footwear with no elevation of the heel. Heel elevation is a damaging features that leads to chronic shortening of the heel cord (calf and achilles) and excessive stress on the forefoot. There IS NO evidence to support this feature with either type of gait strike. Dr. Angela
@theplantarfasciitisdoc I see. I think zero drop is best suited for mid foot and forefoot. I see a lot of witness saying that. So, I can't buy your story after all since yours is NO evidence either. But thanks for feed back and sharing
I've been on the PF track for years. Good/not good. Seasonal bookkeeper- so when Im working a lot, it goes bad. Just the opposite of what it seems like it should be. It seems like the rest off of it would be good but its bad, very bad. Anyways, I had an ultrasound and its thick. Dr wants to do a topaz procedure. Any recommendations on that?
Sitting leads to short, tight calf muscles.. Short calves leads to PF. I would focus on improving strength and mobility in your foot and calf. Dr. A
www.drangelawalk.com/freeguide
MY Plantar Fishiai, is Giving me Unbalance Walking 😢👣, SO I Need Help what to do ASAP, I am Using a Cane 😢😢😢😢.
I'm so sorry to hear this. Start by downloading my free guide. Get a pair of Altras. Dr. Angela
www.drangelawalk.com/freeguide
Jump? I am in so much pain, there is no way. Before my PF I have been yoga practicioner, super flexible, so how did I end up with this?
Hi, Helen! Jumping would be more advanced I suppose. I do have exercises in my program to strengthen your feet and lower leg for beginners. Dr. Angela
www.drangelawalk.com/freeguide
@@theplantarfasciitisdoc Dear Angela, I am deeply touched that you answered. I have been in pain since February. I am surprised as I am very flexible and do so much yoga and swimming, an yet…. I went thriugh shock wave therapy, acupuncture, massages, magnet therapy, physiotherapy, orthopedic shoes, soles but refused prednezalone because I fear weight gain. You are my last hope. I downloaded your guide, bought toe spacers and began your exercises.
Timestamps needed
Hi, Steven! Thanks for the tip. Always learning! Dr. Angela
In this problem I can cycling?
Be sure you are wearing cycling shoes with a wider toe box. I have few options on my Approved Shoe List. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
What about when the food is painful bu not when streching big toe or pressing the heel. Otherwise, impossible to move, so much aching, also heel is aching on the outside surface - everything hurts - up, down, front and back of both feet/heel.
Hard to diagnose you here, but once you get confirmation of PF, you will benefit from the exercises in my free guide. Dr. Angela
www.drangelawalk.com/freeguide
Is jumping on a rebounder OK with pf?
Yes! It is the same action as leg hops or jumping rope. I would start with just a few minutes at a time. Developing foot strength is a slow roll. Dr. Angela
@@theplantarfasciitisdoc I was doing 15 minutes of rebounding every morning for a year but had to stop 3 months ago due to pf. I tried to do 5 minutes last week but my foot was very painful afterwards. Should I just keep trying?
Guide
???? Can a soleus strain cause heel pain as well...
Yes, the gastroc, soleus and achilles all attach at the calcaneus (heel bone). Dr. A
You have a very cute haircut. ❤
Thank you 😊
So you are telling me that the 150 dollar asics runner shoes I just bought wont be good for my heel cord issues(I dont think I have plantars as it only hurts on outside of left heel where tendon attaches)? Everyone claims they are a amazing on amazon. They feel so much better then the 60 dollar asics I had before that. I walk about 13k steps per day. I do the calf stretches and what not all the time.
The toe box is too narrow for our feet to function normally. Also, the elevation of the heel isn't helping your heel cord issue. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
@@theplantarfasciitisdoc I got the size ten wide though. Would wide help the toe box? My toes feel amazing and spread in them. How on earth do they sell runners shoes that would be bad for your toe box when the shoes are literally designed for people to run marathons and what not? This doesn't make any sense to me.
Guide please
Hi, Donna!
Here is the plantar fasciitis home recovery guide you requested. Let me know if you have any questions. Dr. Angela
www.drangelawalk.com/freeguide
What can I do with HEEL SPURS?
Spurs aren't typically the source of your pain. I'll link one of my posts below that explains that. Dr. Angela
www.drangelawalk.com/post/do-i-have-a-heel-spur-or-plantar-fasciitis
Guide!!
Hi, Dianna! Here is the Plantar Fasciitis Home Guide you requested. Let me know if you have any questions. Dr. Angela
Free Guide: www.drangelawalk.com/freeguide
Approved Shoe List: www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
Do notice the more i walk the better im feeling..
Yes, that is consistent with PF. Dr. Angela
www.drangelawalk.com/freeguide
Hi Ma'am
My doctor suggested to buy clark shoe.is it good for PF
The toe box is not wide enough. Try a pair of Altras. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
Jumping rope is impossible when PF is acting up.
Yes, it's an advanced technique. Start with the introductory exercises in my guide. Let me know if you have questions. Dr. Angela
Free Guide: www.drangelawalk.com/freeguide
Oh no! Jump rope? You must be crazy
Ha! Right! It's an advanced technique. Start with the beginner exercises in my free guide. Dr. Angela
www.drangelawalk.com/freeguide
Dr Walk , any good recommendations for chef shoes ?
Hi! I have cooks and chefs on my facebook group page. They have found Trail shoes to work the best. Altra has a few options. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
@@theplantarfasciitisdoc Thank you